Open Gym all day during any class time. This means working on a strength or doing a WOD that you missed
Warm up:
Row 400 meters
10 good mornings with bar
10 Roman Deadlifts with bar
10 medball cleans
10 Push jerks with bar
Warm-up your deadlift
Strength:
Deadlift 3-3-3-3-3
80% of your 1 rep max
Suggested Metcon:
As A Team of 2, Complete For Time: 800 m Run (as a team) 40 Power Clean & Jerks (135#/95#) 20 Box Jumps (30"/24" Games standard) 400 m Run (as a team) 30 Power Clean & Jerks 30 Box Jumps 200 m Run (as a team) 20 Power Clean & Jerks 40 Box Jumps * Alternate reps as needed with your partner, box jumps must stand up on top of box ** One bar, one box
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