Saturday, 25 January WOD

Warm-up:

  • 500m Row
  • PVC Shoulder warm-up
  • 10 burpees a minute for 10 minutes

Strength: EMOM

Every 1 min for 10 mins, alternating between:

50 Double Unders

3 Push Press + 3 Push Jerk, pick load

Metcon: Teams of 3, for time:

  • Team heavy ball run, 50/35 lbs, 800 m
  • 80/60 Row Calories
  • 80 Box Jump Overs, 24/20 in
  • 80 Overhead Squats, 95/65 lbs
  • 80 Hang Power Snatches, 95/65 lbs
  • 80 Overhead Squats, 95/65 lbs
  • 80 Box Jump Overs, 24/20 in
  • 80/60 Row Calories
  • Team heavy ball run, 50/35 lbs, 800 m

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