Thursday, 12 March WOD

Warm Up: Coaches Choice 10-12 minutes.

Strength: Deadlift (pick load)

Every 1:00 for 6 mins: 11 Deadlifts

Strength: Push Jerk (pick loads)

Every 1:00 for 6 mins:

  • 11 Push Jerks
  • 9 Push Jerks
  • 7 Push Jerks
  • 5 Push Jerks
  • 3 Push Jerks
  • 1 Push Jerk

METCON: 15 minute AMRAP

Complete as many rounds as possible in 15 mins of:

  • 30/21 Assault bike or row cals
  • 30 Box Jump Overs, 24/20 in
  • 30 Dumbbell Power Cleans, 50/35 lbs

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