Coach Kyler’s 23rd Birthday is on Thursday! Since Thursday is our recovery day, we are doing a workout for him tomorrow.
STRENGTH:
Split Jerk
5 sets of 3
From the rack. Build up to a heavy set of 3. Use the first 2 sets as warm-up sets. Make sure to absorb the shock with the knees between each rep. Sub to Push Jerk if needed.
WOD:
23 Cal row
23 knees to elbow
23 hand release push ups
23 pull ups
23 ring dips
23 Cal bike
POST WOD:
400m Run/ Walk
30 V-ups
20 RDLs
CrossFit Reserve 