*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Stone-to-shoulder x 1/side

Pick a rep range you can maintain for the Bar Muscle-up. Work as heavy as you are comfortable with the stone.

Class:

2) Jerk: 3 reps Every 2 minutes for 10 sets

Start at around 60% of your 1RM Push Press. Build as heavy as you like. Focus on a vertical torso, and keeping your heels down as long as possible. These should all be Split Jerks.

3) 12 minute AMRAP:

12 Burpees

12 Box Jumps 24/20

12 Chest-to-bar Pull-ups

Post Class:

4) Sled Drag: 400m

Light. Work on walking through your heels.

5) Farmers Carry: 6 x 50ft

Heavy. Rest 90 seconds between sets.

6) Run: 4 x 400m

Medium pace. Focus on running technique. Rest 2 minutes between intervals.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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