July 22, 2017

By July 21, 2017 wod No Comments

WOD (8:30am)
Skill  

EMOM 12
Jerk Complex –>
2 Push Jerks + 1 Split Jerk
** can build up but focus on technique, must be push jerks and split jerks

then …
For Time
AMRAP 14
10 Burpees
10 Box Jumps 24/20
10 KB/DB Seated Press 53/35#
10 KB/DB Lunge Steps (each) 53/35#

WOD (9:30am)
Partner WOD
One person Rows at all times while the other person works through the following
Score is MAX Cals on the Rower
400 Double Unders
300 Lunge Steps
200 Wall Balls 20/14#
100 Burpees

Our Partners

  • crossfitjournal
  • tough
  • crossfit-kids
  • eattoperform