WOD(workout of the day)


22414(Time-Rx2)
Start up
400m slow run
40 swing kicks
40 m climbers
400m run

Skill
Clean and jerk

W.O.D
RX(Performance)
5RFT
5 clean and jerk 205/105
15 squats
15 hrpu
5 box jumps 30/24

RX2
5RFT
5 clean and jerk 185/85
15 squats
15 hrpu
5 box jumps 24/20

Mod See coach for loads

Strength
Back Squat 5-3-1 Climb
30 double unders immediately following each set

Finisher
100 abs of choice
Quad stretch/smash

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