Friday Dec 9

5:00 to warm up to 65% of 1rm back squat
16:00 running clock
(0-7:30) every 2:30 x 3 (7:30)
back squat 3×10 @65%
(7:30 – 10:00) Rest / Prep for Power C&J
emom 6
Power Clean + Power Jerk
6+1 @ 46% (Off of 1rm Power clean and Power jerk)
(Range should be 65-125 for guys and 20-85 for ladies)
METCON: (20:00)
50 Wall Ball (RX: 20/14)
40 Burpee to 6″ target above reach
30 Box Jump Over (RX: 24/20)
20 Double DB Push Press (RX: 35/25) (ADV: 50/35)
500/400 M Row
Optional Work:
Every 2:00 x 8
:10 Assault Bike Sprint
*Steady pace for the remainder of the 2:00

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD