Wod Wednesday 3/15/17

1. Warm-up

Coaches choice

2. Wod prep

Strength/Skill

Split Jerk

Build to a Heavy 2 Reps from the rack.
*If you were here last Tuesday use your numbers from your 3 rep heavy.

3. Wod

Bam Bam

AMRAP 7

1 STOH(135,95)
2 Chest to bar pull-ups
2 STOH
4 Chest to bar pull-ups
3 STOH
6 Chest to bar pull-ups
*Continue this pattern for the 7 minutes

Option 2:

1 STOH(115,75)
2 Pull-ups
2 STOH (same)
4 Pull-ups
3 STOH
6 Pull-ups
*Continue this pattern for the 7 minutes

Option 3:

1 STOH(95,65)
2 Jumping pull-ups (top of head 6 inches from bar)
2 STOH
4 Jumping pull-ups
3 STOH
6 Jumping pull-ups
*Continue this pattern for the 7 minutes

*Scale loads as needed

4. Post wod

Foam roll out lats 2 minutes per side.

Kevin

Posted in WOD

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