Group: Review Split Jerk
Strength: 15’ to find 1 RM Split Jerk
Review: Proper GHD use
WOD: For Time
8 RFT*
20’ Prowlers (Move the prowler down approximately ¼ length to the curb each round and then back ¼ back from the curb) (90/60) a) 70/45
1 Rope Climb a/b) x3 Progressions c) 1 Rope Progression
5 GHD a/b) 20 Sit-ups
*On one round between rounds 5 to 7, you must stop and take a test with coach. If you don’t pass, you have run a 200m penalty lap and then come back and take the test again until you pass.
MOB: Lax glutes / Roll Quads and Lats