Thursday the 19th

3 Rounds (NFT)
7 Tall Jerks
30 DUs
10 Kipping Ring Dips

Six Sets
3 Clean + 1 Split Jerk (70%+)

Row 32 Calories
20 Back Squats 205/165/135#
Row 24 Calories
15 Back Squats
Row 16 Calories
10 Back Squats

4 Rounds
100m Run
10 Snatch 135/115/95#
Rest :60

3 Rounds (NFT)
30s Dead Hang from Pull Up Bar
5 Stand-ups (25#)
30s Paralette/Box L Hold


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Filed under 3 Rounds, accessory work, chipper, crossfit, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD

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