Fridays WOD:
Warmup:
400m Run
5 Rounds:
1 Handstand
5 Pullups
7 Pushups
9 Squats
Tech: Overhead Squats 5x3
WOD:
"20, 10"
20 Push Jerk @ 95#/65#
20 Burpee Pullups
10 Push Jerk
10 Burpee Pullups
This WOD is a fast quick hit so please treat it as such. Go after it and try for sub 5min. You must push jerk the bar and not quick jerk it. I'll show you the difference.
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