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*** Open 15.5 with Redline and Party after here.

WOD:

1) Jerk EMOTM: Minutes 1-5, 3 Jerk Balance, Minutes 6-15, 2 Halting Jerks, Minutes 16-25, 1 Jerk

Warm-up as needed. Start at a relatively light weight and build as heavy as deemed fit. Halting Jerk should be a 2 second pause in the bottom of the dip.

2) 12 minute AMRAP:

10 Burpee-to-Target

15 Pull-ups

20 Wall Balls 20/14

Extra Work:

3) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments