Friday’s WOD:

Skill:

Split Jerk 5x2reps.  Working on form, light to moderate weight.  You can increase each set.

Conditioning:

“Fl1ppy”

5 Rounds

5 Ring Dips (7reps if dips are easy(er) for you)

9 Russian Kettlebell Swings (70lbs/53lbs)

13 Plate Burpees (15kg/10kg)

*compare to 8/23/13.  Scale the KB weight and number of rounds as needed.