S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting Split Jerk this cycle.  With lower sets, look to go heavier per set this time around.

WOD:

3 Rounds:

 AMRAP 4: Row for Calories

 On the 0:00 – 15 Abmat Sit-Ups

 On Minute 1 – 12 Abmat Sit-Ups

 On Minute 2 – 9 AbMat Sit-Ups

 On Minute 3 – 6 Abmat Sit-ups

Rest 2:00 between Rounds

So, your goal per round is max cals on the row, but at the 0:00, 1:00, 2:00, and 3:00 marks, you have ab mat sit ups to do before jumping back on the rower.  With the 2-minute rest between rounds, look to push for a sprint each round!

Scaling Options:

Ab mat Sit Up -> Feet Anchored Sit Up

Cool Down:

20 Cobra to Downward Dog (slow and controlled)

Banded OH stretch – 2 min per side