12-09-2019

Metcon
Metcon
20:00 EMOTM
Min 1: Max Burpee Box Jumps 24/20"
Min 2: 7 Thrusters 95/65#
Min 3: Max Double Unders
Mon 4: 7 HSPU
Weightlifting
4 Front Squats + 1 Jerk
Post-WOD Strength
4 Sets @ 70-80% 1 RM Jerk
Jerk can be power or split
Accessory
DB Shoulder Shrugs
DB Lateral Raise
Announcements