Wednesday, October 18th

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

++++++++++++++++++++

Strength: Power Jerk 3x10

++++++++++++++++++++++

WOD: 3 Rounds for Time:

400 meter run,

8 Power Jerks 135/95#,

12 pullups