Group Warm up
Group Mobility
Strength
8×3 Push jerk @ 65-70% – rest 45/60 seconds between triples. Focus on good bar placement and smooth barbell cycling.
WOD ( Workout of the Day )
"Change"
8 minute AMRAP
5 Bench press (135/95lb) RX+ (185/125lb)
5 Strict pull ups
-REST 3:00-
For time: 11 rope climbs RX+ 8 legless ( 8 minute time cap )
*Score is total rounds + time to complete rope climbs.
EXTRA: 4 x400m run – rest 1:30 between runs.
