Wednesday March 7th, 2018
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Category: WOD

Wednesday March 7th, 2018

Warm up-

3 Rounds

30 DU’s

10 Box Jumps or Step Ups

10 Hanging Knee Raises

Followed By…

1 Min Plank

5 Air Squats

:50 Plank

10 Air Squats

:40 Plank

20 Air Squats

:30 Plank

Skill-

EMOM x 6 Minutes

1 Power clean + 1 Clean + 1 Jerk

Sets 1-2 @ 70-75%

Sets 3-4 @ 75-80%

Sets 5-6 @ 80-85%

WOD-

EMOM x 15 Minutes

Minute 1: Row 15/12 Cals

Minute 2: 15 T2B

Minute 3: 15/12 Cals AB

Minute 4: 15 Thrusters 95/65

Minute 5: 50ft Shuttle Sprint

Post WOD-

15-12-9

Strict Chin ups

Strict Ring Dips

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