Workout of the Day
Strength of the Day Push Jerk
Level 1:

150 Jump Rope
20 Push Press
20 Power Cleans
20 Knees to Elbows
20 Burpee Deadlift
20 Ring Rows
150 Jump Rope 


Level 2:

75 Double Unders
20 Push Press, 65 pounds
30 Power Cleans, 65 pounds
20 Knees to Elbows
30 Burpee Deadlift, 65 pounds
20 Ring Rows
75 Double Unders

*If no DU’s, sub 3x Jump Rope.

Level 3: 

100 Double Unders
20 HSPU
25 Power Cleans, 105 pounds
30 Toes to Bar
35 Burpee Deadlift, 105 pounds
40 Pull-ups
100 Double Unders

*If no DU’s, sub 3x Jump Rope.
*If no HSPU, sub 2x Pike Push-ups.

Level 4:

From the Dec. 10th NLI, final WOD:

100 Double Unders (each break is 10 squat penalty)
20 HSPU (female rx 12 HSPU)
25 Power Cleans, 135 pounds (female rx 95#)
30 Toes to Bar
35 Burpee Deadlift, 135 pounds (female rx 95#)
40 Pull-ups
100 Double Unders (each break is 10 squat penalty)