WOD – 10-11-16

 

*Everyone welcome our new full time coach and one of my great buddies Tola Morakinyo.  You will start seeing a lot of this guy around the gym.  Tola is coming to us from Columbia, Maryland.  He is a great coach, great athlete and even better person.  Please make him feel right at home!IMG_2515

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WARM-UP
EMOM x 9
1 – 200/175m row
2 – 3 tall jerks + + 3 Push jerks + 3 split jerks
3 – 10 pushups + 10 situps

STRENGTH
B. E2MOM x 5 Sets
2 Split jerks :3 pause in Catch
20 hollow rocks

WOD
21-15-9
Push Jerks (135/95)
Ring Dips
50 Doubles after each round