Wednesday- Happy Jerks 7-8-15

Warm Up

50 Jumping Jacks (Hands touch overhead and behind back)

5x
5 Push ups
5 Sit Ups
5 Perfect Air Squats
5/5 Mountain Climbers

Strength

Back Squat

5×5 above 70% of 1 rep max (as heavy as possible)

WOD

Rec

AMRAP 12
5 Jerks (95/65)
5 Box Jumps/step ups
5 Burpees

Rx

OTM 12

Odd- 3 Jerks (75-80%)
Even- 3 Box Jumps 30″/24″ + 5 burpees to target

Rx+

OTM 12

Odd- 3 Jerks (75-80%)
Even- 3 Box Jumps (36/30) + 5 Burpees to 6″+target

VOD

As for God, his way is perfect: The Lord’s word is flawless; he shields all who take refuge in him.

– Psalm 18:30 NIV