WOD

10 rounds 2 deadlifts (315/225) 6 Bar facing Burpees JO

600m run rest 1 min 400m run rest 1min 200m run rest :30 sec 200m Run Rest:30 400m run rest 1min 600m run

2 Push Press + 1 Jerk @(65%, 75%, 85%) 1 push press @ 90% 1 push Press @ 95% 21-15-9 DB Push Press Box Jumps... Read More

Back Bar Lunges 4×10 (Across or ascending) 15 min EMOM Even: 5 front squats + 1 cln n jerk (115/155) Odd: 50 mt climbers

Bench Press 6×2 Ascending 30-20-10 Wallballs (20/14) Power cleans (135/95)

7 minute Ladder (Odd ladder, push ups remain7) 1 squat clean 7 push ups 3 7  

Rowing 3 person Team 250m row Team completes 200 db snatches 200 goblet squats 200 slam balls

3 power cleans + 1 Jerk (75%,85%,90%) 2 rounds 2 power cleans (185/115) 1 Jerk 10 kb high pulls (45/70) Rest 1:min 2 rounds 2... Read More