2024-09-09 WoD

WARM
400m run
3 rounds:
{
1 min row
10 Banded W-Y negatives
10 box stepups 24"
10 banded pull-aparts
}
DB CJ drills

MAIN

A. 5 rounds, each on the 3 min mark, for quality
{
Push Jerks, per side: 5x40, 4x45, 4x50, 3x60, 3x60
Straight-leg box jumps 5x20"
16 seated leg raise (over db)
}

B. 16 min amrap
{
1 block run
8 DBHangCleanAndJerk 40# (left)
8 front rack DBLunge 40# (left, alternating)
8 DBHangCleanAndJerk 40# (right)
8 front rack DBLunge 40# (right, alternating)
}
5 rounds + 1 run (16:30)