WOD for 1/8/19

Jan 07 2019
Posted by Nick Nuzzolo

Warm Up:

a.)

5 Minutes Bike or Row

b.)

7 Minute WAMRAP:

5 PVC Split Jerks

5 Banded OH Press

1 Length Walking Lunges

1 Length Butt Kickers

Strength:

Split Jerk 1RM (from rack)

*Big day today. Make sure you are dialed in on technique with the split jerk. This should be your heaviest overhead lift. Focus and make it happen!

WOD:

30-20-10

Cals XBike

20-15-10

DB Thrusters (40/25)

L1 – (35/20) L3 – (25/15)

Performance Goal: Sub 9:00