CF2680 WOD 310117

WARM UP

4RNFT

6 Air Squats

6 Push Ups

6 Ring Rows

Sprint Long Bay - up & back

STRENGTH

7min EMOM

Thruster / Push Press / Push Jerk / Split Jerk 60/40

1 Rep per minute  A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. 

CONDITIONING

10 minute EMOM odd min – 10 sec L Hold even min – 8 Strict Push Up Burpee

WOD

14 minute LADDER Reps 2.4.6.8.10.12.14 *KB Hang Squat Clean *HR Push Ups *Sit Ups *Pull Ups