Cindy
Warm up: Coaches Choice
Strength: Tall Jerk
Tall Jerk will help build speed and accuracy in your spilt jerk footwork.
Start light and build your weight over the course of the 6 sets.
(5/?)3 (3/?)3
WOD: SMOKE ON THE WATER
16 Min. AMRAP with a partner:
Partner A will Row 250/200 while Partner B completes a Max Effort KB Step Up 70/50 16″/16″
Partners switch at the completion of the row.
Keep track of step ups and completed row, (worth 1/10th of distance).
Scoring example: Jack and Jill each rowed 3 rounds, (1350m). Jack completed 122 step ups while Jill completed 106 step ups.
Score would be 1350/10=135+122+106=363 reps
Compare to 1.13.16
Icing: 5 Rope Climbs or Rope Climb skill work.