17.1.19

Max Effort Upper Body Day

Strength: 
- Behind the Neck Jerk + Pause Jerk + Jerk - find your max
- Single Arm Banded Reverse Fly (standing) - 3x20 Per Side
Superset with: DB Shrugs (head down, pull shoulders Back) - 3x20 

WOD:
4 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pullups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
With a weight vest (20/14 lb)
TC 15