TUE 11/7/23 WOD

Warm Up - 3 sets:  10 arm circles forward - 10 arm circles backward - 10 strict presses - :30 SkiErg, row, bike, or run - 1 set:  10 push jerks (empty bar) - 5 split jerks (empty bar) - 5 split jerks (add 10-45 lb to each side) - 3 split jerks (add 10-25 lb to each side) - 3 split jerks (add 10-25 lb to each side) - 3 split jerks (add 10-25 lb to each side) – From the rack –

Strength WOD - 5 sets for load:
3 split jerks
– Lift once every 3:00.

 WOD

EMOM 14:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups L2-GHD to parallel L1-straight leg abmat sit up

Post WOD - 1:00 active bar hang - 1:00 couch stretch/leg