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| Couples WOD night! |
3 Rounds:
5 Thrusters
5 Strict Pull-ups
5 Box Jumps (increasing height)
Dynamic Warm-Up/Burg WU
Beginner Strength:
Bench: 2 x 5, 1 x 5+
Weighted Dips: 3 x max
Int/Advanced Strength:
Press: 1, 1, 1, 1, 1
Weighted Dips: 3 x max
MetCon:
Every minute, on the minute, for 12 mins:
3 KB or DB Jerks RT Hand 70/35#
20 DU's
3 KB or DB Jerks LFT Hand
*If you don't do the work in the allotted time, count a foul.
Each foul = 250m row at the end of the workout
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