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

Class:

1) 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.

2) 12 minute AMRAP:

12 Burpees

12 Box Jumps 24/20

12 Deadlifts 225/155

Extra Work:

3) Hip Thrusts: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

4) Row: 3 x 1000m

Rest 3 minutes between sets. Goal should be fastest consistent pace.

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

Post Results/Thoughts To Comments