OX

Warmup:
2x15 situps
2x15 back extensions
2x15 ring pushups
Front squat & push jerk practice

WOD: "OX"
Dr. NoNo created my namesake workout for today. It is brutal.

For time:
3 sets of 21-15-9 reps of front squat & push jerk
800 meter run (5 laps)
3 sets of 9-15-21 reps of front squat & push jerk

I completed this using 115# for both lifts in 38:22 minutes. I hurt. I want to go to sleep.

Check out this video on push jerk (today was the first time I used it extensively in a WOD).