11.1.16

img_0306-jpg

 

Warm up

3 rds

  • 10 calories airdyne
  • 30 singles
  • 10 shoulder presses
  • 6 alternating samson stretches

WOD

In 5 sets work up to a heavy complex of

2 push jerks + 1 split jerk

 

Then

Metcon

AMRAP 9

  • 30 double unders
  • 12 Russian kbs 70/53
  • 30 double unders
  • 12/9 calories-airdyne

 

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