Posted on

September 13, 2013

Strength

3×1 Split Jerk   Work up to 85-90% of your 1RM and make 3 lifts. Continue on to a 1RM attempt if time allows. 

Beginners start with an unloaded bar. Increase in small amounts and make 3 attempts at each weight. 

WOD

For time

21-15-9
CTB Pull-Ups
Push Press 115/75lbs

Off Ramp WOD

3-5 Rounds for time of 

10 Pull-Ups
10 Push Press