March 28, 2018

 

a) WARM UP:

1 round of:

  • Row 250m
  • 15 Wall balls

Then, 3 rounds of:

  • 10 empty bar presses
  • 10 beat swings
b) STRENGTH:

  • Find your 3RM Split Jerk today.  15 mins
c) WOD:

For Time:

  • 250m Row
  • 10 Bar Muscle Ups
  • 10 Single Arm Dumbbell Push Presses (50/35)
  • 20 Chest to Bar Pull ups
  • 20 Single Arm Dumbbell Push Presses
  • 30 Pull ups
  • 30 Single Arm Dumbbell Push Presses
  • 250m Row

** Switch arms every 5 reps on the push presses.

Posted in WOD