WOD - Friday, September 4

A) EMOM - 5 minutes
Push Press + Push Jerk + Split Jerk
* One second pause at bottom of dip
* work on timing & speed
* warm-up/lightweight

B) EMOM - 5 minutes
Push Press x2
* work up to 70%

C) EMOM - 5 minutes
Split Jerk
* work to heavy with good technique

D) "TGIF"
Against a 20-minute running clock:
0:00-5:00 > One mile Assault Air Bike
5:00-10:00 > 750m Row
10:00-20:00 > Isabel (30 Snatches - 135/95) or Scaled (115/75)

* 10-minute time cap for Isabel