21st March 2019
WOD WOD, March 22, 2019
Friday Sprint Session
Split Jerk (Weight)
Metcon (Time)
"Sprint" For time
30/25 x Cal Assault bike ( 1:40 cap )
25 x Strict HSPU
50 x KB Swings 24/16kg
25 x Bupree Box Jumps 24/20"
*Run waves every 2 Minutes
OPTIONS :
Bike : Go to cap
HSPU : Open standard or HR Push Ups
Swings : Reduce Load
BBJ : Step Ups
Every 2 Minutes x 7 sets :
3-2-2-1-1-1-1
*Add pause at bottom of initial dip position
*We built to a heavy double Feb 20th – try to surpass this