JSACF - Wednesday

Wednesday: G-C
Gymnastic:
-False Grip Holds on Rings 4x15sec
-Max L-Sit Holds x4 45sec rest

Conditioning:
"OH UB for the Broken"
5mins to est 15 Rep Max OH Squat UB
Rest exactly 1min
-Then
30 Single Arm DB Squat Clean & Jerks 55/35#
30 Russian Twists 45/25#
30 Jump Squats holding Plate to chest 45/25#
3 Rounds
-Then
15 UB OH Squats using same load you started with
27min continual running clock