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Friyahhh 03222024

WARMUP


Strength

EMOM 12:

3 power cleans

2 hang power cleans

1 push jerk

– Build in load across the 12 minutes.

Load = score


WOD


RX

3 rounds for time:

40 single Db oh walking lunges 53/35

20 box jumps 24/20

10 GHD sit-ups/ medball sit-ups

SCORE: 

TOTAL TIME


Level 2

3 rounds for time:

40 single db oh walking lunges 25/35

15 box jumps 24/20

10 GHD sit-ups / medball

SCORE: 

TOTAL TIME


Level 3

3 rounds for time:

30 walking lunges

15 boxjumps 12/16

20 sit-ups

SCORE: 

TOTAL TIME


SKILL WORK

Post-workout:

3 sets:

5-15 GHD back extensions

Rest as needed.

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