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WOD 5.18.17

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Signal loud and clear with your body that you love being right where you are. Physically radiate fun, fight, passion, and poise, no matter what the circumstances.” ~ James E. Loehr

Function & Fitness:
A1. Strict Press
4 x 8 @3010, rest 1 minute

A2. Dual Dumbbell Prone Row
4 x 10 @3010, rest 1 minute

A3. Russian Twists
3 x 20 total reps, rest 1 minute

Performance:
A. Push Press +Push Jerk + Split Jerk
4 x 2 + 2 + 1, rest 2 minutes

B1. Strict Press
3-4 x 6 @3010, rest 1 minute

B2. Pendlay Row
3-4 x 6 @3010, rest 1 minute

Conditioning:

50 Push-ups (band assisted, chest to deck, with 20/14# weight vest)
50 Pull-ups (ring rows, COB pull-ups, pull-ups with 20-14# vest)
400m run or row or 0.5 miles on the bike (performance= wearing 20/14# vest while running)

*12 minute time cap