Monday, October 7th

Warm-up 3x
20 Jumping Jacks
5 Split Squats (each leg) (not Bulgarian/elevated)
5 Inch worms w/Push up
5 Banded Y’s (lightest bands)
Strength
10xs through the following complex:
Beginner or Intermediate-1 Push Jerk + 1 Split Jerk @ 60-70% of Split Jerk
Advanced-1 Banded Push Jerk + 1 Banded Split Jerk @ 50-60% of 1RM Split Jerk

*Advanced athletes must have 1 RM and near-perfect form to do banded, the Coach will specify.
WOD
For Time: *18 min cap
50 Ab Mat Sit Ups
15 Burpee Box Jump Overs (24/20)
25 Deadlifts (185/135)
15 Burpee Box Jump Overs
25 Deadlifts (185/135)
15 Burpee Box Jump Overs
50 Ab Mat Sit Ups