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Thursday Oct 13th WOD

Strength: Strict Press

Warm up: 2x4 @ 55-60%

4@ 65%

4@ 75%

4@ 80%

4% 70%

4@60%

Super Set: Band Lat Pull down 5x12


Conditioning: (15min Cap)

6 rounds:

3 clean & jerks (185/135 lbs)(155/115)(145/105)

6 Toes to bar

9 box jumps over 24/20 in

*The barbell should feel heavy, can do quick singles. 80-85% of 1RM max

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Saturday Feb 24th WOD

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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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