WOD 19/09/18




1.

warm up

4 rnd nft

20 jumping jack

10 back squat @20/15

5 split jerk btn

5 front squat

5 muscle clean


2.

back squat rest 1:30

20 @45%

18 @50%

15 @55%

12 @60%


3.

squat clean rest 1:30

6 @60%

6 @65%

5 @70%

5 @75%


4.

shoulder press rest 1:30

15 @45%

12 @50%

10 @60%

8 @70%


5.

split jerk rest 1:30

6 @60%

6 @65%

5 @70%

5 @75%


6.

2' on 1'off

3 nrd

row

bike

skierg


7.

mobility



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