WOD 2020/02/18

Warm up: Aerobic/Gymnastics Option
A. Every 4 minutes, for 16 minutes (4 sets) of:
Run 400 Meters
10 Push Press (30/ 20 kg)
5 Muscle-Ups
Primary Strength Session
A. Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Front Squat @ 85% of your 1-RM C&J
B. Deadlift *Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95% Rest as needed
Wod: Every 3 minutes, for 15 minutes (5 sets) of:
Row 250/200 Meters
40 Double-Unders
20 Wall Ball Shots (12/9 kg)