Skill & WOD For Wednesday Jan. 4, 2017

Skill Work
5 Sets of: 5 Push Jerks at Moderate to heavy weight (60-80%) then 4 Step Lunge (Back/Front/Overhead)
Fitness:
4 RFT – 200m Run, 6 Burpees, 10 Back Rack Lunges, 15 Push Jerk @ 65/75
RX:
4 RFT – 200m Run, 6 Burpees, 10 Front Rack Lunges, 15 Push Jerk @ 85/115
Competitor:
4 RFT – 200m Run, 6 Burpees, 10 OH Lunges, 15 Push Jerk @ 105/155

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