01-11-2019
FITNESS
WOD
For time:
30 box jumps
15 clean & jerks 40/30
30 box jumps
15 clean & jerks 60/40
30 box jumps
10 clean & jerks 80/50
30 single leg squats
10 clean & jerks 100/60
30 single leg squats
5 clean & jerks 120/70
30 single leg squats
5 clean & jerks 140/85
Accessory wod:
Amrap 10′
30m front rack carry
10 t2b
5 wallwalk with a push up
BURNOUT
FOR TIME
4 ROUNDS
20/16 calories bike
20 weighted step over
20/16 calories air runner
10 swings
10 goblet squat
10 burpee broad jumps
Share: