1) STRETCH:
2) WARM UP:
**SKILL WORK**
PUSH JERK
3) W.O.D:
(A) PUSH JERK 3-3-3-3-3
REST ~3min
(B) 100 Air Squats 4 Time
*Post loads for (A) and time to complete (B) in comments.
**RAMP WOD**
(A) PUSH PRESS 5-5-5
REST ~3min
(B) 5 Efforts 40yd Sprint
*Post Loads for (A) and times for each Effort (B) to comments.
(A) PUSH JERK 3-3-3-3-3
REST ~3min
(B) 100 Air Squats 4 Time
*Post loads for (A) and time to complete (B) in comments.
WHITEBOARD
**RAMP WOD**
(A) PUSH PRESS 5-5-5
REST ~3min
(B) 5 Efforts 40yd Sprint
*Post Loads for (A) and times for each Effort (B) to comments.
MARTY:
ReplyDelete(A) 145/150/155/165/180 **Should have started at a heavier load Martin.
(B) 3:04
RAMP WOD - SEE WHITEBOARD
**GREAT JOB PHIL AND SHAWN. MAKING QUICK PROGRESS!
DEREK: (B) 2:05 w/ 20lb vest
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