20160310

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
5 strict pull ups, 5 sec neg
10 Box Jumps
10 KB bottom up press
5 strict pull ups, 5 sec neg
1 lizard
2 crab


Strength

Push Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Every 2 mins for 14 mins: Push Jerks, Box Jumps and Burpees

Every 2 mins for 14 mins do:

7 Push Jerks, 40/20 kg

7 Box Jumps, 24/20 in

7 Burpees