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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-12.12.19

December 12, 2019

 

WARM UP

 

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5


STRENGTH 

Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 75-85%

METCON


Every 6 minutes, for 18 minutes (3 sets) for times:

15 Dumbbell Burpee Box Step-Overs  

20/15 Cal Bike

200ft Sled Drag

 

DB-#40-45/25-30

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