Feb. 19th, 2014 - Wednesday

Parkland

Warm Up

Endurance Ladder Drills

Technique

The Push Jerk

 

SUBU

Warm Up

Endurance Ladder Drills

Strength

1a) 3 x 5 – Push Jerk @ H.P.

*rest 60-90 seconds

1b) 3 x ME – Chin-ups

*rest 60-90 seconds

Conditioning

2 Teams; for time:

Each team member completes:

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

Deadlift (225#/155#)

*15 minute cap

**Your team’s time is the time of the last person to finish the WOD. Your team may do Sled Pushes (90#/45#) to lower your total team time until the time cap is reached. 1 Sled Push = 5 second removed from total time. Only 1 person may push the sled at a time and must complete their entire sled push prior to switching.

Brooke Minton making kettlebell swings look GOOD

Brooke Minton making kettlebell swings look GOOD