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“Cut your time in half on a WOD you have doubled your power output, no ifs ands or buts” – Greg Glassman

Skill/Strength

Push Jerk
5 sets x 3 reps

WOD

5 Rounds (15min T.L.)

25 Box Jumps;24/20″
5 Push Press; 135/95lb
25′ Broad Jumps
5 Push Jerk; 135/95lb

Transfer the skill focus onto the workout. Keep the weight at a medium weight (60%).

AP

30 GHD Sit-ups