April 15, 2016

 In W.O.D.

Warm up:

400 M run

8 Box jumps

8 Push ups

8 Chin ups

x2

 

Strength: Bench

5 sets of 3 (last 2 sets hvy)

 

WOD:

11min AMRAP

Du’s

10-20-30-40-50…

Clean and Jerk @ 75%

1-2-3-4-5-…

For total reps

(you do 10 DU’s, 1 C&J, 20 DU’s, 2 C&J…)

 

Cool Down:

7 v-ups + 20 sit ups

x3 NFT

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