Wednesday (2019DEC11) – WOD

Strength: 

Front Squat + Split Jerk 

• @80% (1x3)
• @85% (1+2)
• @90% (1+2)
• @95% (1+1)
• @100% (1+1)

 

Strength Accessories: 

10x EMOM (Alternating):

Good Mornings (5x5) – Medium Weight

Rolling DB Tricep Extensions (5x8-10) – Medium Weight

 

Endurance: 

4 Minutes: 

40x Box Jump Overs (24/20″)

AMRAP: Row (Calories)

Rest 2 Minutes.

4 Minutes:

40x Box Jump Overs (24/20″)

AMRAP: Ski Erg (Calories)