September 3rd

Warm up:  row 500m, CF WU 3×10 pu, dips, ghd, ext, ohs

Skill: Clean and Jerk5-3-2-2-1-1

if you are not concerned with 1 rm, just work on C and J for about 10-15 min.

WOD:  75 split jerks for time, apr. 35-50% of 1rm.  Make sure it is a true split jerk, not a press.

9am class: 10 rds

10 db push press

10 burpees