In WODs

Warm-up & Mobility: 15 Minutes

Strength: Jerk – Overhead complex – work to heaviest possible in 20 minutes. 1 Push-Press, 1 Push-Jerk, 1 Split Jerk

Conditioning: 2 RFT with 15 min time cap:

  • 75 Wall Ball (20/14lb)
  • 50 Burpees
  • 25 Pull-ups

 

OR, If you’d like to get a Karen time – clock set to 12:00

  • 150 Wall balls for time

Finish 12 min AMRAP with:

  • 50 Burpees
  • 25 Pull-ups
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