WOD August 3, 2018 (Friday)

Skill Work: Hand Stand Hold
Max Duration Hand Stand Hold

Weightlifting
Split Jerk
E2MOM 12 mins 1-1-1-1-1-1 max split jerk!
Here is your opportunity to work up a new 1 rep max split jerk and see where you are at on this exercise from the rack! Hopefully a lot of you guys are able to do more from the rack then the full clean and jerk from the floor!

WOD: Choose your poison, you have 4 choices here! If you are feeling beat from this week, Annie would be a good choice!

A: Annie (For Time)

50-40-30-20-10

  • Double-unders
  • Sit-ups

B: Elizabeth (For Time)

21-15-9

  • Clean, 135# / 95#
  • Ring Dips
    These are FULL SQUAT Cleans!

C: Josh (For Time)

  • 21 Overhead Squats, 95#
  • 42 Pull-ups
  • 15 Overhead Squats, 95#
  • 30 Pull-ups
  • 9 Overhead Squats, 95#
  • 18 Pull-ups

In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh Hager: U.S. Army Staff Sergeant Joshua Hager

D: Deadlift Burpee (For Time)
For time: 21-15-9 Deadlift 225/155 Burpees

Time Cap: 11 Mins

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