Friday October 14,2016

Skill:3 sec Pause* Split Jerk

Find 1 rm

*Pause at dip

WOD:

8 min AMRAP

3, 6, 9, 12…

KB swings 70/53

20 double unders

*40 singles

Accessory

(i.e. Additional work that is optional but, good for you)

Run 1 mile

3 rounds of 1 min jumping lunges