Warm up
Jog 400m
Then
3 Rounds not for time
10 x pass throughs
10 x around the worlds
10 x Air Squats
10 x OHS
10 x Push Jerks
Then
20 x Burpees for Time
WOD
10 Push Jerk (185/135)
Run 200 Meters
20 Push Jerk (135/95)
Run 400 Meters
30 Push Jerk (95/65)
Run 800 Meters
Beginners WOD
5 Rounds
5 Push Jerk
10 Ring Rows
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