July 02, 2013
0
Warm-up: Run 400 meters, Dynamic Stretches, Run 400 meters, then:
As a group:
Push Jerk
5-3-3-2-2-1-1-1
(Use the last three sets to establish a new 1RM for Push Jerk)
then:
WOD:
7 Min AMRAP of:
15 Kettlebell Swings
3 Push Jerk @ 70% 1RM
