Strength 
Partner Split Jerk Ladder (20/15) 
Perform 1x Split Jerk - Increase weight (5/2.5) 
As Heavy As Possible, Then Back Down
eg. 20,25,30,35,30,25,20

WOD
"CROSSFIT OPEN PRACTICE" 
5 Rounds For Time: 
10x Ring Muscle Ups OR CTB Pull Ups & Strict Ring Dips 
15x DB Snatch (30/25, alt. every 5 reps) 

20x Rebounding Box Jump (24"/20") 

RESULTS 120115.jpg

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