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Tuesday, November 14th 2017

13
Nov

Tuesday, November 14th 2017

Julie- Split Jerk


Your WOD for Tuesday November 14th is:

Warm-up:

2 rounds
18/15 Cal row
10 Jumping air squats
15 double under Attempts

(RX+)
2 rounds
18/15 Cal bike
10 Light jumping BB squats
35 Unbroken Dubs

Strength:

Front Squats
75%-5r 80%- 5 85%-5 85%-5

Metcon:

RX
3 rounds
25 Wallballs 20/14
500/400m row
25 Burpees
50 Double unders

RX+
3 rounds
25 Unbroken Wallballs 20/14
500/400m row
25 Targeted Burpees 6’’
50 Double unders (25 unbroken)

Complete all the wallballs without breaking. If you get no repped continue to perform movement without dropping the ball. If you break for any reason you must restart your rep count. Burpees are to be done by setting up a target 6 inches out of your reach you must hit the target with both hands before performing the next rep. Double unders are to be done in 25 rep chunks if you break short of 25 you must start over


WTF Work:

4 rounds
Amrap 4min
20/18 Cal bike
ME double overhead DB lunge
Rest 1:30