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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-11.9.18

November 9, 2018



METCON


40-30-20-10
DBall Squat (hug) 100/70lbs
GHD Sit Ups
Run 200m before each round
(200m then 40/40, 200m then 30/30, etc)

STRENGTH


Sumo Deadlift
9-9-9
Heavy, but perfect controlled reps

EXTRA 
10 Rounds, Not For Time
3 Strict Pull Ups 
Straight into
10 Push Ups
Rest as needed 

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