11/17/17 – "Lethal Weapon"

Group Warm up 

Group Mobility 


Strength 

Split Jerk – 7×2. Rest 2 minutes between sets, focus on technique & proper footwork. 


WOD ( Workout of the Day ) 

"Lethal Weapon" 

FOR TIME: 

45 Wall ball shots (20/14lb) 

35 Shoulder to overhead 

25 Ring dips 

15 Box jump overs (30/24") 

5 Rope climbs 

RX (135/95) LV. 2 (95/65lb) RX+ (155/105lb) 


EXTRA: 10x150ft farmers carry *As heavy as possible! use dumbbells or kettlebells. Rest as needed between sets. 

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