Strength / Skillwork

Split Jerk
3-3-3-1-1-1-1-1
Sets of 3 @ 50-60-70%
Sets of 1 @ 80-90-95-100%-PR

WOD

15:00 AMRAP, Teams of 2: “Carry on my Wayward Son”

• 100′ Carries (50′ down and back)
• Suitcase Carry (1KB)
• Farmer Carry (2KB)
• Waiter Carry (1KB)
• Front Rack (2KB)
• Lunges (any carry) switch with partner at any time. (2KB)

1 Length = 1 rep, Down + back = 2 reps
Switch who starts the carries each round.

Rx+: 55s/35s
Rx: 30s/20s
1 Pair of KBs per team. Some carries are 2 KBs and some are 1 KB.
Each partner performs 100′ carry of each style
Alternate Reps. 1 works, 1 rests.

Elements

20:00 AMRAP

• Bike 20 Calories
• 20 Burpees
• 40 Lunges