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WOD - Wednesday, 9/21/2016

Early Birds: Crossover Symmetry

WU:

With an empty bar:

3 Tall jerks

3 Split jerks

3 Split jerk presses

x 4

A. Strength: Split Jerks (18 minutes)

Work up to a heavy triple​

B. Conditioning:

AMRAP 12

14 S2OH (115/75)

16 T2B

18 Front-rack lunges (115/75)

Extra Credit:

3 x

15 alt KB curls (15 each arm)

25 banded tricep pull-downs

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