10/3/17 – "Change"

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. 

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