FRIDAY 08/18/2016

(0PTIONAL) WEEKLY CHALLENGE DUE BY SATURDAY 08/19/2016 AT NOON

RX=1200 DOUBLE UNDERS

SCALE=600 DOUBLE UNDERS OR 15 MINUTES PRACTICE

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WARM UP

  1. JUMPNG JACKS

  2. SHOULDER ROTATION

  3. AIR SQUAT

  4. SAMSON STRETCH

  5. 300 METER JOG

STRENGTH

10 MIN SPLIT JERK (OFF RACK)

IF EXPERIENCED AT MOVEMENT WORK UP IN WEIGHT

IF NOT FORMILIAR WITH SPLIT JERK MECHANICS WORK PVC FOR SPLIT MOVEMENT

 

CONDITIONING WOD

FRIDAY UP AND DOWN

FOR TIME

12 BURPEES

22 PUSH JERK RX=135/95 A=115/80 I=95/65

32 BOX JUMPS RX=30/24 A=24/ I=24/20

600 METER RUN

 

GO DOWN THE LIST AND AFTER THE RUN COME BACK UP