Day 205: 1 RM Jerk; WOD - 3 RFT: KB Swings, C2B or MU

Friday; April 17, 2015 - the wall @ Rock Jungle (West)

Warm-Up:

2 Rounds:

-  Heel Pull on Wall  (30 per leg)
-  25 meter Hop Drill
- 10 PVC Passes
-  6 Jerk with/Bar   (increase weight each round)
-  8 Easy Pull-ups
-  20 Squats


SKILL:

1  RM Jerk   (20 minutes to find)


WOD:  3 RFT (Rounds for Time)

-  30 Calorie Row

HEALTH:

 - 30 Kettle Bell Swings  (M:  53 lb / W: 35 lb)
 - 12 Chest to Bar Chin-Ups Strict

FITNESS:

 - 30 Kettle Bell Swings  (M: 70 lb / W: 53 lb)

 - 5 Muscle Up

Today Coach:  Edward, and Amanda


WOD;

Smiles and Being Silly!!  Amanda M., Edward K., Sam W.

Remember to stay consistent in your training and tackle one WOD at a time!!