Jerk Balance
2@85%
Jerk
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Dead Lift
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
For those of you who did yesterday’s WOD at CFWW
-Barbell Row
-12×3@60%
For those of you who did not do the CFWW WOD
-Front Squat
-12×3@60%
3 Rounds
10 Weighted Sumo Stance Straight Leg DL
10 Weighted Side Bends
10 Weighted Turkish Sit Ups
Jerk Balance
3×2@85%
Jerk
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Dead Lift
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
For those of you who did yesterday’s WOD at CFWW
-Barbell Row
-12×3@60%
For those of you who did not do the CFWW WOD
-Front Squat
-12×3@60%
3 Rounds
10 Weighted Sumo Stance Straight Leg DL
10 Weighted Side Bends
10 Weighted Turkish Sit Ups
Drop Clean+2Front Rack Zotts Press
3@85% of Front Rack Zotts Press
Power Clean
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Shoulder Press
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
Back Rack Lunge
5×3@65% in Reverse
5×3@65% forwards
Good Mornings
3×10@65%
For Time:
10 Rounds
30 Double Unders
10 Thrusters
*time cap 20 mins*
-rest 2 mins-
EMOM x 18
3 Clean & Jerks @ 70-75%
Overhead Complex
1 Push Press + 1 Push Jerk + 1 Split Jerk
Ladder x 6 min
2-4-6-8-10…
KB Swings
Pistols
-rest 1 min-
Ladder x 6 mins
2-4-6-8-10…
KB Swings
Goblet Squats
CrossFit Wig Wag 