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)


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