Warm-Up:
Row 500m
20 Burpees
Warm-Up Push Jerk
WOD:
I. 5 Sets:
5 Push Jerks (155/100)
6 Box Jump-Overs (24/20)
Row/Bike/Ski 20 seconds @ 100% effort
*Rest 6 minutes actively between sets
Scaling options for all ability levels will be provided for by your coach
Competitors:
**Come in early and perform:
I. Clean – build to a tough single in 10 minutes
II. Press – 5, 5, 5; rest 2 minutes between sets (use chain)
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.