1.4.2018

WOD
6 Minute EMOM
First 2 Minutes
3 Jerks @ 70%
Second 2 Minutes
2 Jerks @ 80%
Final 2 Minutes
1 Jerk @ 90%

Rest 3 Minutes and setup

OPEN WOD 12.3
MEN
 – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

SPARTAN OPTION
10-9-8-7-6-5-4-3-2-1
Cal Row
50-45-40-35-30-25-20-15-10-5
Lunges

 

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