Sep 29, 2014

9-30-14 WOD



7 min AMRAP
1000m row buy in
15 Wall balls
8-6 Strict ring dips (8-man/ 6-Women)
3 min rest
4 min AMRAP
10 wall balls
6-4 Strict ring dips (6-man/ 4-Women)

Challenge:
Every 2 min for 12 min (6 sets)
1 split jerk w/3 sec pause  in the split
2 split jerks
Note: athlete should be at no more than 50% max. this is a drill to work on a good receiving position not so much strength.

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