Friday 12/23/16

Warm Up

Arm circles

 Strict press

 Ring rows 

Jump rope (singles/DU)

Thrusters

Strength

Push Jerk or Split Jerk 

3-3-3-3 starting at 65% + increase weight 

WOD

CrossFit Poker

Clubs – Medball Clean

Spades – Thrusters 35/45 

Hearts – push ups

Diamonds – T2B

Aces – 10 Burpees