12/3...WOD

Warm up: 3 rnd:

  • 5 burpee broad jumps
  • Gorilla shuffle down and back

Then

  • 30 band resisted lockouts (3 sec on 3 sec off) each leg
  • 3 min in keg stretch over foam roller

Skill/strength:

  • push jerk/ split jerk mechanics
  • 10-15 min to find 1 RM push jerk/ split jerk

WOD:

For time:

  • Run 200
  • 10 Wall balls 20/14
  • Run 400
  • 20 Wall balls 20/14
  • Run 800
  • 30 Wall balls 20/14