WOD: 7.6.15

“Get busy living or get busy dying.”

~Andy Dufresne, The Shawshank Redemption

IMG_7603

 

DYNAMIC EFFORT LOWER BODY: Split Jerk @70% of Shoulder Press 1RM for 8 sets of 3 reps.

Split Jerk Intro – Coach Burgener

 

Fitness:

For time:

  • 25 GHD Sit-ups

  • 100-meter walking lunge

  • 800-meter run

  • 100 squats

 

 

Performance:

For time: 


  • 50 GHD Sit-ups

  • 100-meter OH walking lunge (45/25# plate)

  • 800-meter run

  • 100 squats