Mar 4, 2017

a) WARM UP:

10 min amrap of:

  • 10 burpees
  • 10 jumping squats
  • 10 sit ups
  • 10 empty bar thrusters

 

b) Partner WOD:

In teams of 2 – 1 person working at a time.

3 Rounds For Time:

  • 30 Wall balls (20/14)
  • 30 Sumo Deadlift High Pull (75/55)
  • 30 Box Jumps (24/20)
  • 30 Push Press (75/55)
  • 30 Cal Row
  • 30 Push ups
  • 20 Front Squat (75/55)

 

Oly Class:

Saturday –

Push Jerk +Split Jerk – 1+1 70% of 1RM Split Jerk
5 sets @ 70%
Clean Pull + Hang Clean – 1+1 70% of 1RM Clean
5 sets @ 70%


Sunday – not happening due to the Open heats

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