WUWOD
100m Run
20 Jumping Pull Ups
100m Run
10 Ring Rows or KB Rows
100m Run
5 Pull Up Negatives
100m Run
WOD 1
In 15 Mins:
4×6 Bench Press
*Use the heaviest weight possible on each set.
WOD 2
3 Rounds for Time:
400m Run
200m Heavy Object Carry
15 C2b Pull ups/ Pull ups C=20
Rest 1 Min
*18 Min Cap
*Scale to achieve no more than 3 sets on the pull ups
Additional Work
REST
Barbell
TEST WEEK
In 18 Mins find a Heavy Single Power Snatch
In 18 Mins find a MAX weight for the complex;
Clean, Front Squat + Split Jerk
In 12 Mins find a Heavy OHS Double
then drop 10% and hit 5 reps
then drop 10% more and hit max reps
Make sure you record all numbers