Workout of the Day

A. Six sets of:
1 Jerk
Rest 2 minutes
*Work up to something heavy for today. 

B. Complete the following 3 tests, in any order: 
1 – Work up to a Heavy Single Bench Press
2 – Perform 1 set of Max Pull-Ups (kipping, strict, banded, you choose)
3 – 500m Row for time

C. If time…
3 rounds for time, alternating with a partner, of:
15 Ball Slams
10 Pushups
5 Pull-Ups


4-On-1 with Sam Briggs (2013 CrossFit Games Champion)

One of the coolest videos CrossFit HQ has put out in a while. Worth the 20 minutes -