Tuesday, December 8th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Back Extension with KB x 15

GHD situps x 20

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Practice: Power Jerk with KB

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Strength: Power Jerk 5x5

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WOD: 3 x 3 minute AMRAP

7 Power Jerks 95/65#

14 Double Unders

1 minute rest

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Endurance: Meet at ECF @ 530 am

5 Rounds for Time

500 meter row

20 burpees

30 Double Unders