WOD:

1) 20 minute EMOTM:

Minutes 1-10 – 2 Halting Jerks

Minutes 11-20 – 1 Jerk

Start around 60% of your respective maxes and build as deemed appropriate. Halting Jerk, hold the bottom for 2 seconds then finish the movement.

2) 4 rounds for Max Reps:

40 seconds Kettlebell Swings 53/35

20 seconds Rest

40 seconds Row for Calories

20 seconds Rest

40 seconds Push-ups

20 seconds Rest

Total reps for all stations and rounds is your workout score.

Extra Work:

3) Double Bent Over Dumbbell Piston Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Alternate each rep pulling one at a time. Work as heavy as possible, but keep the movement strict.

4) Ski Erg: 20 x :30/:30

Row on the wattage setting, this should be work, with an active recovery at 50% of the work wattage, work to maintain consistency across all 20 rounds.

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