Competition {12/13/14}

 In Competition

A.
Every 90sec for 6min:
3 Push Jerks
*Build into a heavy triple
-rest 3min, then-
Every 90sec for 6min:
3 Split Jerks
*Build into a heavy triple

B.
6min EMOM:
2 Pause Jerk Dips (105-110%)
*Pull from rack. Set, then pause in jerk dip position for 2sec before rapidly extended, then repeat. Focus on upright torso and strong hips.

C.
OPEX WOD 3:
For time40 Back squats – 75/45#
40 Row calories
30 Front squats – 75/45#
30 Row calories
20 Overhead squats – 75/45#
20 Row calories
*See link for full event standards http://opexfit.com/events/opex-winter-classic-events/

D.
6 Rounds of:
100m Sandbag Carry (100, 50)
1 Legless Rope Climb (15′)

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