18 August 15

 In W.O.D., Workout of the Day

Strength:

1a) 4X2 Split Jerk – @ 80% of 1rm, rest 2:00
1b) 4X5 Pause Ring Dips (3 sec pause at top and bottom of each rep)  – rest 2:00

Conditioning:

AMRAP for 14 min of:

14 Shoulder Touches (may sub shoulder touches in push-up position)
14 Med Ball Sit-Ups 20/14
40 Double Unders

*EMOM stop and perform 4 Burpees*

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