warmup:
dynamic
200m run
WOD 1:
7 sdl, dual bells
3 seated box jumps
7 rds
nft
w 24's
m 32's
WOD 2:
5 dual clean and jerk's
20 backwards lunge with bell
3 rds
w 16's/24
m 24's/32
WOD 3:
max alt strict press
one you fail immediately
go into american swings
90 secs of work
2 rds with 1 min rest in between
total reps
w 12's
m 16's
1: rx
ReplyDelete2: 8.38, rx
3: 87, rx