WOD for Friday, Jan 10, 2020

Strength 10-01-2020

Max in complex of:
1 Push Jerk + 1 Split Jerk

  • Build up over 10 sets
  • Goal beat last weeks weight if you're feeling good
    Rest as needed.
  • Option: Push Press: 5-10 x 5. Rest 90s.

Surprise

For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups

  • 14:00 Time Cap
  • Barbell load should allow sets of 7-10 reps unbroken

Extra Credit 10-1-2020

3 Rounds of:
Banded Pushdowns x 15
Alternating DB Curls x 10 each
Then,
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

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