WOD 12/21/16

A1: Warm Up – 500M Row

A2: 2 RFQ of:

2 WallWalk
10 Ring Row
5 Max Height Wall Ball (20/14#)

B: Split Jerk  – 2/2/2/2/2 @85%

8 Minutes To WU  to 80% of 1RM; Rest 90-150 Seconds Between Sets

C: 3 Rounds of:

3 Power Jerk (95/65)
60M Sprint
@95% Very Hard Pace; 3:40 Rest/Walk/Stretch/Athletes Choice Goat Work.

Jerk from the ground.

*D: 3 RFQ of:

5-10 Strict Ring Dip
2 Rope Climb (20/15′)
50′ Farmer Carry (HAP); Rest 1:1 Work To Rest

*=Complete as much as possible in time remaining. If you do not complete all of the work that is ok.

For Rope Climb, scale to 1 rep per round or scale rom. Farmer Carry should be an unbroken almost max effort each round.