Friday’s WOD

Warm Up:

500 Meter Row

400 Meter Run


Strength/ Overhead Squat:


*Use the heaviest weight you can for each set. Rest as needed between sets.


Advance WOD

BB Gymnastics

1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.


7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

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