W.O.D. Friday 7/27/18


W.O.D. Friday 7/27/18


Strength/Olympic Lifting – 12 min running clock

Every 90 seconds complete a single Split Jerk (8 sets)

*Build to a heavy 1 rep for the day

*Be prepared to drop the weight from overhead, and then either clean it or have a partner help get it back up on the rack quickly to get ready for your next rep in 90 seconds…  

*Complete sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

Conditioning WOD – 16 min cap

3 Rounds for time of…
75 Double Unders
20 Handstand Pushups
15 Power Cleans 135/95

*RX Handstand pushups – abmat with 25 plate under each hand

*Scale double unders with 2:1 singles OR 1:1 bar hops or line jumps

*Scale HSPUs with either stacked abmats, 1 minute inversion hold, or 20 shoulder to overhead 135/95

Post your greatest 1 rep split jerk and time of WOD!  (If you hit the time cap, add one second per rep not completed within time cap)