Welcome Kalen Creed to the CrossFit 217 family. Congrats to Mom and Dad and the Grandparents!!!

A) Push Press-15 mins to find 8RM *Try to increase from 7/3/15

B) Behind the Neck Split Jerk Drill (from split position): 30%x3, 40×3, 50×2, 60×1, 70%1….good technique or don’t go heavier
*hold for 2 seconds before recovering from split

C) Barbell Conditioning WOD:
-30 S2O (95/65)
-15 Box Jumps (24/20)
-20 S2O
-15 Box Jumps
-10 S2O
-15 Box Jumps

D) Accessory: Strict Ring Dips 5 sets of 5-10 reps scale to parallettes (elevate feet on box to make more difficult)

Categories: WOD

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