How ‘Bout Those 20 OverHead Squats For The Strength & Those 30 Cleans For WOD 1 & Those 30 Box Jump Overs For WOD 2?!?!
I’m Sure Your Legs Were Feelin’ Pretty Good…
Today…
20 Split Jerks For The Strength…
And 2 MetCons Again…
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ALRIGHT… HERE WE GO!!!
Strength…
Split Jerks
4 Sets X 5 Reps @ 55% of your 1 Rep Max
You Drop It… You Clean It…
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MetConS…
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WOD 1…
For Time…
30 Push Jerks Or Split Jerks (Rx’d: M-135lbs/F-95lbs… Or Same Weight You Used Monday For The CLEANS… No Racks!!!)
…TIME!!!
At The ??:?? Min Mark…
WOD 2…
For Time…
15/15 1 Arm DumbBell Front Squats
15/15 1 Arm DB Hang “Snatches”
15 Pull Ups
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10/10 1 Arm DumbBell Front Squats
10/10 1 Arm DB Hang “Snatches”
10 Pull Ups
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5/5 1 Arm DumbBell Front Squats
5/5 1 Arm DB Hang “Snatches”
5 Pull Ups
Straight Shot Run… TIME!!!
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3…2…1…GO!!!
Mando
10.16.2023 WOD & Scores…
RainCrossStrengthandConditioning 