Row 750m
-then-
2 Rds of
10 Pass Throughs
10 KB Swings (33/20 lbs)
10 Pullups
10 Pushups
Strength
Push Jerk 4x10
WOD
For time:
500m Row
50 Squats
25 Push Jerks @ 75-80% of 10RM
Rest 5-10 minutes, then do the following not-for-time concentrating on quality reps:
21-15-9
Ball Slams (20/14)
Abmat Situps
Post 10RM Jerk weight and WOD time to comments
Dave 105#x7, 6:10
ReplyDeleteRosa 73#x2, 6:11
Amy 33#, 7:33
ReplyDeleteToni: Helen 10:32 (20#KB,BB)
ReplyDeleteJim 6:59 75#
ReplyDeleteMack 7:19 95#
Brian 7:13 45#
Donna 7:39 33#
Jackie 5:52 45#
Selena 6:00 38#
Kaitlyn 5:14 45#
ReplyDeleteHeather 5:38 38#
Monica 4:13 45#
ReplyDeleteEllen 5:01 53#
James - recovery wod 11:15
ReplyDeleteTami - 5:10 43#