WARM UP:
1 Set Fence Drills
6 Burpee Broad Jumps
8 Vertical Ring Rows
10 Lunge To Instep
6 Burpee Vertical Jumps
8 Squats
10 Lunges
Stretch: Forearms and hips
2X10 (both legs) Split Squat with Red/Black Band
SKILL:
Every :90 for 10:30 minutes (7 sets)
-2 X 5 Split Presses @ 50% of Strict Press
-2 X 5 Jerk Balances @ 70% of Strict Press
-3 X 3 Split Jerks
WOD:
For time: 2011 CF Game WOD
5-4-3-2-1
Rope Climb
Clean and Split Jerk