WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Pre WOD foam roll

Split jerk drills

On the minute every minute for 7mins:

3 jerks @60-70% of 1RM


6 rounds of each 

20 secs on, 10secs off

-Row for calories 

– complex 1 toes to bar + 1 pull up*

-Russian kettlebell swing 53/70

– burpees 

*scaled: alternate assisted pull-ups on round and modified toe 2 bar the next. 

Score: total reps for each movement

Post WOD stretching (focus on hips) 


Extra Credit 

Additional stretching & mobility