21st September 2016

Warm up
CrossFit warm up

Skills
Push Jerk

WOD –1
Push jerk
3 reps x 5 sets
5 minute rest

WOD – 2
5 Rounds of
7 Push Jerk – 115/75lbs
21 Pike Sit ups

After bash
Dead hang – .30sec on .30 sec off x 5 minutes
Stretch

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