WOD Wed May 8

Warm-up

3 Giant Sets For Quality:
Max Dumbbell Bench Press (70's/50's) (to technical failure)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)

Work

“Jack Squat”

For Time:
21 Front Squats, 21 KB Swings, 400m Run / 500m Row / 1200m Bike
15 Front Squats, 15 KB Swings, 400m Run / 500m Row / 1200m Bike
9 Front Squats, 9 KB Swings, 400m Run / 500m Row / 1200m Bike

Barbell @ 135/95
Kettlebell @ 32/24

CompTrain

3 Sets of 3 - Tall Jerk (warm-up weights)
4 Sets of 2 - Pausing Split Jerk (build to 70%)
5 Sets of 1 - Split Jerk (build to heavy)

“Jack Squat”

Join class for Body Armor