CFCody WOD 1. Conditioning EMOMx5: 8-12 unbroken Strict pull ups or 30 sec unbroken kipping pull ups Row 75 Calories or 1 mile run EMOMx5: 4-8 unbroken Strict HSPU or 30 sec. unborken Push ups -the goal here is to pick a number you think you can hold for all 10 rounds. Don’t bit off more than you can chew. I’d rather have you feel like you could have done more, than to start failing reps. Comp WOD 1. Skill Transfer Split Jerk Strict Press – 3×3 Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load. 2. Strength/Skill Transfer Jerk Balance – 3×3 Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  Video demo courtesy of Catalyst Athletics – video. 3. Strength 1RM Split Jerk