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21st March 2019

WOD WOD, March 22, 2019

Friday Sprint Session

Split Jerk (Weight)
Paused Split Jerk

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

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

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