18th November 2015

Warm up
Jump rope for 5 minutes
Barbell warm up

Skills
Push Jerk

WOD -1
Push jerk
3-3-3-3-3
WOD -2
AMRAP in 9 minutes
0-3 minutes
5 Shoulder press – 75/55lbs
5 Chest to bar pull ups
3-6 minutes
10 Shoulder press – 75/55lbs
10 Chest to bar pull ups
6-9 minutes
15 Shoulder press – 75/55lbs
15 Chest to bar pull ups

After bash
Stretch

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