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Friday WOD 5.6.16

7 Sets Building:
Split Jerk (VIDEO)
(Pause For 2 Full Seconds In Bottom of 1st Dip)
Then 7 Minutes AMRAP (Reps)
1 Bar Muscle-up
7 Ring Pushups
2 Bar Muscle-ups
7 Ring Pushups
3 Bar Muscle-ups
7 Ring Pushups
Continue Ascending Bar Muscle-ups While Keeping Pushups Constant…
Optional Work
*Can Be Done Before or After Class Wod*
Jerk Balance 3 x 5-6
Tall Jerks 3 x 5
Do These Exercises Separately. Goal is Speed, Good Footwork, and Overhead Positioning. Don’t go too heavy

May 5, 2016 | WOD | 0

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