12/3/10 - SPLIT JERK & METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills


2. STRENGTH
- Split Jerk, 2-2-2-2-2 reps

3. WOD
10 rounds for time:
- Row 300m
- Double Unders, 30 reps

4. SKILLS & DRILLS
2 rounds:
- Muscle Up Turnover, 10 reps
- GHD Situps, 20 reps