WOD:

1) Jerks: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. All should be Split Jerks. Focus on form…if pressing out, wobbly footwork, etc. bring the weight back down.

2) 12 minutes EMOTM: Odd, Handstand Push-ups, Even Bar Muscle-ups

You pick the reps, HSPU can be any style. Be consistent with rep count and style of HSPU.

3) “Kelly”- 5 rounds AQAP:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

For and Rx’d Leaderboard time, Box Jumps must be Games Standard.

4) “Lipson Test”- AQAP:

400m Sled Drag @ Bodyweight

Sleds weigh 25lbs.

5) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Single Leg Kettlebell Deadlift: 3 x 12/side

Heavy as possible. Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments