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1
Jul

160701 Friday’s WOD

Hint, Hint.

Hint, Hint.

Strength: Push Jerks 

Every 2 minutes for 5 sets

3 x Push Jerk.  (build to a heavy set of 3)


Metcon:

10min AMRAP

2 Burpees / 2 Double KB Thruster
4 Burpees / 4 Double KB Thruster
6 Burpees / 6 Double KB Thruster
8 Burpees / 8 Double KB Thruster
10 Burpees / 10 Double KB Thruser

KB Weight: (53/35)

If you complete the round of 10/10 you have 60 total reps. Start back at 2/2 again and work your way up again


Skill: HSPU

EMOM in 10 minutes

Max reps HSPU in 30 seconds

*If you can’t do HSPU, do max rep barbell push press at 80% of 1rm
*Score total reps

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