WOD:

1) Jerk: Establish a 1RM

Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

2) Push Press: Establish a 1RM

Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

3) 3 rounds AQAP:

20 Pull-ups

20 Box Jump Overs 24/20

20 Kettlebell Swings 53/35

Extra Work:

4) Row: 5K Time Trial

This is a max effort, look for a consistent pace that you can hold for the entire row.

5) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

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

Post Results/Thoughts To Comments