* The Open Is Coming HERE

WOD:

1) Jerk Complex: 1 Complex Every 90 seconds for 15 sets

1 Complex consists of 2 Jerk Dips and 1 Jerk. Start around 60-70% or your 1RM Jerk. Build as heavy as deemed fit. Goal is to have the majority of your lifts in the 75-90% range.

2) 12 minute AMRAP:

5 Burpees

10 Box Jumps Over 24/20

15 Kettlebell Swings 53/35

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Rowing: 75, 60, 45, 30, 15 Calories

Rest 3 minutes between sets. Make these hard efforts.

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

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