Wednesday 4 April

Jeff 12.1

WOD:

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
12 Box jumps (24″/20″)
6 Thrusters (95/65)
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs).

Post rounds completed to comments.

SCALES:

Gold

12 Box jumps (24″/20″)
6 Thrusters (85/55)
6 Bar-facing burpees

Silver

12 Box jumps (20″/18″)
6 Thrusters (75/45)
6 Bar-facing burpees

Bronze

12 Box jumps (18″/12″)
6 Thrusters (65/35)
6 Bar-facing burpees

WARMUP:

8 minutes of:
5 Pushups
10 Wall ball shots (light load)
10 Lunges with Samson stretch

MOBILITY OR SKILL WORK:

Skill Work

Turkish Getup

%d