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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-5.1.19

May 1, 2019


STRENGTH 


Front Squat 

4x8 @ 60%

-Rest 1:30 b/t Sets-

*First set light. Build each set. Last set moderate to tough.

METCON 


AMRAP x 12 MINUTES
32 Double Unders
4 Deadlifts (185/125) 

 

Rest 3 minutes


AMRAP x 12 MINUTES
15/10 Cal Row or 12/9 Cal Bike 
15 Wall Balls


OPTIONAL FINISHER
2-3 SETS
8 Rower Pike-Ups
24 Plank Med Ball Rolls 

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