Wednesday 12, September 2018

Warm Up
Coach lead

Ready
100 plank jacks

Strict press
7-5-3-3-3 80/85/87.5%
or
Jerk
7-5-3-1-1-1 80/85/87.5/90%

Metcon
4x
400m run
400 single jumps
400m row

Extra Credit
3x
15 pendlay row
15 cuban press - if you can use a bar do it
15 kang squats