STRENGTH: Pausing Split Jerk* 3.3.3.3.3.3.3 building

Or

Shoulder Press 3.3.3.3.3.3.3 building

*pause at bottom of dip portion of jerk, then drive up and split feet as usual, catch bar on shoulders and repeat for a 2nd and third rep.

WOD: (Fired up FRIDAY!!!)

Run 1 mile (8min cap)
100 sit ups
Run 800m (4min cap)
50 Sit ups
Run 400m (2min Cap)
25 Sit-ups

L1 (Rx)-5 laps, 2.5 laps, 400m, 50/25/13 GHDs
L2 (Scale)-4 laps/ 2 laps/ 1 lap, 80/ 40 sit-ups
L3 (Scale) -3 laps/2 laps/ 1 lap, 60/ 30 sit-ups

20min Cap