January 27, 2018

By January 26, 2018 wod No Comments

WOD (8:30am)
Strength/Skill work (20 Min Cap)
Clean & Split Jerk skill work (5 Min)
5 Sets of 2 Clean+1 Split Jerk work up to heavy

Workout (20 Min Cap)
With a Partner (one works, one rests)
4 RFT
10 OH Lunge Steps (alt) 95/65#
30 Box Jumps 24/20
20 Wall Balls 20/14#
10 T2B

 

WOD (9:30am)
5 RFT (can be with a partner or solo)
10 Front Rack Lunge Steps 115/75# (alt/each)
20 Box Jumps 30/24
20 Wall Balls 30/20#
10 Pullups+T2b complex (do a pullup and then a T2B for one rep)

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