07.03.2018 WOD

2
Jul

07.03.2018 WOD

A. Mobility & Warm-up

B. Strength
15 min to find 1RM Jerk

C. WOD

3 rounds for time @ 80% effort
10 strict pull-ups
20 DB/KB front rack alternating lunges (50/35)
40 Double-unders
-3 min rest-

3 rounds for time @ 90% effort
10 alternating DB/KB Thrusters- 5 per arm (50/35)
10 box jumps (24/20)
200m run
-3 min rest-

3 rounds @ 100% effort
250m row
10 burpees

*Each WOD has increased effort with a max effort on row and burpees