WOD – Wednesday 9/13

Spend 2 minutes in Z1
Then, 3 rounds with a barbell
10t front rack walking lunges
10 strict press/push press/split jerks

Banded shoulder or keg drill

Split jerk – find a heavy double for the day. If you cap out early, complete 3 perfect singles at 90%
Spend the time here to work towards getting better at a very difficult lift. Whether it’s your set-up, the footwork, OH position or overall mechanics. Everyone could use the time to improve.

3 rounds
400m run
21 KBS (53/35#)
12 pull-ups
Big time benchmark. Push the pace here.

Accessory Work
Banded tricep push-downs – accumulate 80
Banded Y face pulls – accumulate 60

Start typing and press Enter to search