Friday’s WOD’s
Level 1
Push Jerk.
Establish a 5RM.
WOD: 10 rounds for time
1 clean and jerk 95/65
3 bar facing burpees
*7 min time cap
Level 2
Bench Press.
6×1 @ +5-20#
2×5 @ 70% of 6×5
WOD: Tabata push and pull (8 rounds of 20:10)
Calorie row
Push up
Toes to bar
KB swing (russian) 53/35
*score is lowest number of reps for each movement after all 8 rounds, added up between all 4 movements
**athletes must either start at calorie row or toes to bar.
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