Ken, Alex & John
Warm-up
Coach’s choice
WOD prep
Build to WOD Weight
WOD
Sea Bass
Deadlifts
10-8-6-4-2 (315, 205)
Box Jumps
20-16-12-8-4 (24,20)
Push-ups
30-24-18-12-6
Option 2:
Deadlifts
10-8-6-4-2 (225, 150)
Box Jumps
20-16-12-8-4 (24,20)
Push-ups
20-16-12-8-4
Option 3:
Deadlifts
10-8-6-4-2 (135, 95)
Box Jumps
15-12-9-6-3 (20,16)
Push-ups
15-12-9-6-3
Post WOD
Banded Hamstring Stretch for 4 minutes
11:50 @295. Good to be back after vacation!
9:11 @ 225# and 60 push-ups (same rep scheme as box jumps)
Should have done all of the push-ups in hindsight.
12:46 (150#)