A: 2 high box jumps (40"/32") + 1 full clean and jerk start your 10 rounds at 70% and only move up every two rounds. B: clean pulls 6x3 (2 at 95%, 2 at 97.5%, and 2 at 100%). C: Weighted ring dips 4 x 8 at 60%.
Today's Workout (WOD):
Featured
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%