3 Rounds: Push Jerk, 5 reps, try to increase by 2.5-5lbs from last time (Choice of Barbell or KB Push Jerks, if using KB’s, it’s 5 per arm) Rest 1 minute Prisoner Squats against wall, 10 reps Rest 1-2 minutes
Prisoner squats – hands behind head, facing wall, do not allow elbows to come in front of the ears. Use the wall to ensure an upright position.
3 rounds for time of: 45/25, 35/15 10 Bumper plate thrusters 10 Bumper Plate Burpees http://www.onetruemedia.com/otm_site/view_shared?p=35e90936c6ba67b78ae658&skin_id=601&utm_source=otm&utm_medium=image 50 ft Overhead Walking Lunge 200 m Plate Carry Post total time
Stretch: Full Body Stretching Series #6
12 AMRAP 30 jump rope 200 m run 10 sit up
CF Striking WOD: