Thursday 11/12

Fitness 

Strength 

A. Push press+ push jerk + split jerk 

From rack X 5 sets 

B. 10 strict knee to elbow (top of each rep hold 4 sec tuck) 

Wod 

12 minute amrap

3 cal row 

3 burpee 

6 cal row 

6 burpees 

9 

9 

....

.....

Performance 

Strength 

A. Push jerk + 2 split jerk 

5 sets building 

B. 10 strict toe to bars ( on way down stop at L sit and hold for 4 seconds) then continue to vertical 

Wod

12 minute amrap 

3 cal row 

3 burpee over erg

6 cal row 

6 burpees over erg 

9 

9 

....