Thursday's WOD


Skill:


Alt. Dumbbell Box Step-up @24/20.


3x10 (5R/L) - 1-Arm Dumbbell Hang Clean & Jerks @ moderate weight (50/35)


Strength:


Back Squat

+5-10# to Working Weight / Training Max

Working Weight / Training Max @95-100% 5RM from 10/27/20. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x4@80%ww


WOD:


4RFT:

10 DB Box Step-ups (50/35)

20 Wall Balls (20/14)

10 (5R/L) 1-Arm DB Hang Clean & Jerk (50/35)


Accessory Work:


10 min AMRAP:

12/9 Cal Row

3 Ring Dips or Jumping Ring Dips…(Rd 1)


12/9 Cal Row

6 Ring Dips or Jumping Ring Dips


12/9 Cal Row

9 Ring Dips or Jumping Ring Dips and so on adding +3-reps until time expires…(Rd 3, etc)


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812-404-0095

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