WEDNESDAY 10/24/18

Warm up 1RNFT

1 min bike

1 min Row

10x  Jumping Lunge

10x Step ups

PREP WOD

2 RNFT

6 DB box step overs

6 Push Press

10 Cal Row

*light weight

THEN

2RNFT

5/5Turkish Get Ups

*increase load

:20 sec Plate OH Jumping Lunge (24/15 Plate)

:30 sec hand on box shoulder stretch

GROUP STRETCH

 

STRENGTH 

Warm up  1X 

7 Reps Of Each 

-Press

-Push Press

-Power jerk

-Press in a Split Jerk position

-Split Jerk 

THEN 

10 min to build to a max 

(Treat each movement separately and not as 1 movement )

1 Power Jerk + 1 Split Jerk

WOD FOR TIME (15min)

EVERY 3:00 for 5 ROUNDS

10 DB Box Step overs50/35

10 Push Press50/35

15/10 Cal ROW 

  • if competed in 2 Min Rest until Min 3
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