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STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-1.3.17

January 3, 2018

STRENGTH 

 

12 min to establish 1rep max on Bench Press 

 

Dips 

4x15

 

METCON 

 

Warrior Wednesday 

 

Birchall 

 

For Time
100 Back Squats (Bodyweight)
Perform 5 Burpees at the top of each minute
Start with 5 burpees, then begin the back squats. Complete more 5 burpees at the top of each minute and repeat until 100 back squats are complete.  

30 min Time Cap or till the end of class

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