Friday’s WOD:

Strength: Push Jerk 3x Every minute on the minute for 6 minutes.  Wt: ~75% best jerk.  If you don’t know this, find a challenging weight and ask coach if your form looks good.

Conditioning:
3 Rounds

400m Row

15 Push Press (wt: 43kg, 30kg. Rx+: 50k, 40kg)

10 Bent Over Rows (same as above)

*must be careful with bent over rows.  If your back is feeling it too much, reduce the weight and tighten up your booty and gut!  Start in heats.

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