10/15 “Wednesday”

Strength
Fitness:
Push Press + 2 Push Jerk + 1 Split Jerk, Pistols, Strict T2B

Performance
(strenth and technique day):
Push Press, Split Jerk, Dead lift

WOD
Fitness:
Single KB OH Walking Lunges (left), KB Swings, Single KB OH Walking Lunges, Lateral Jumps (over KB)

Performance:
Row

DIY RWOD:
Hip drill warmup,
2 rnds of 3min on 1 off of PERFECT technique
Then…
Row 30 min @ 26 spm (pace slower than 2k + 20sec)
This is an aerobic capacity/pace/active recovery rwod