Thursday, March 7th 2019

Warm Up:
500m Row
30 Second Dragon Pose L
30 Second Dragon Pose R
10 Push Ups
10 Cat/Cow
10 Push Ups
10 Cat/Cow
20 Alt Torso Twists
Split Jerk Progression

Strength
Every 90 Seconds for 9 minutes perform one Split Jerk (take from rack)
*Start at 50% of your 1RM Split Jerk and build each set*

WOD
For Time: Light to Heavy “Diane”
21-15-9
Deadlifts**(Weight will increase each set 21 @135/95, 15 @225/145, 9 @315/195)
Handstand Stand Push Ups