WOD Fri Mar 5

Work

“One At A Time”

Starting at the 0:00 (10 Minute Cap):

1 Round For Time:
30 Burpee Box Jump Overs @ 24/20
30 Power Clean & Jerks @ 155/105
30 Burpee Box Jump Overs @ 24/20

At the 16:00:

Every 1:30 x 6 Rounds:
30 Double-Unders
9 Deadlifts
6 Power Cleans
3 Push Jerks

Start at 50% of 1RM Clean and Jerk and build to 60-70%

Home Gym

On the 0:00 (8 Minute Cap):

20 Burpees Over Dumbbell/Barbell
20 Dumbbell/Barbell Hang Clean & Push Press
20 Burpees Over Dumbbell/Barbell

On the 12:00:

6 Minute AMRAP:
20 Jumping Jacks
6 Dumbbell/Barbell Deadlifts
5 Dumbbell/Barbell Hang Power Cleans
3 Dumbbell/Barbell Push Presses

Check out our OnDemand Video Explanations HERE