FRI31MAY2019

WOD

Primer
2 Sets
20s ea/side Side Plank Holds https://bit.ly/2K97yz4
10 DBall Slams
20-30s Chin Up Hold https://bit.ly/2WzjTTO

Strength
6 sets:
4 Deadlift @ 60-70% + green band,  not T&G
6 Box Jumps

Conditioning
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

Extra

Jerk Balance: 3 sets of 3 building to 60%

Split Jerk: 60/3, 70/3, 80/3, 85/3, 90/3x3sets

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