WOD:

1) Split Jerk: 1-1-1-1-1-1-1

Warm-up as needed, work through 7 heavy singles. All working singles should be within 80% of your heaviest for the day.Rest 90-120 seconds between sets.

http://www.youtube.com/watch?v=z7Nv_2ejlWA

2) 15 minutes AMRAP:

5 Muscle-ups

10 Handstand Push-ups

15 Toes-to-bar

20 Alternating Pistol Squats

Substitution for Muscle-ups is 2x in some sort of Pull-up

Extra Work:

3) Triple-unders: 10 minutes Practice

Practice double-unders if you don’t have them. Keep track of total reps completed.

4) Row: 8 x 20:10

This should be absolute maximum effort. Keep track of total meters rowed.

For results post weight of each Split Jerk and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

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