Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
In 15 minutes
Find a 3RM Clean & Jerk*
*Power or Squat Clean is acceptable. Push or Split Jerk is also acceptable. Specify what you did in the comments.
Regular WOD
5 Rounds For Max Score
a) Box Jumps (24″/20″) – 1 minute
b) Push Press (75#/45#) – 1 minute
Rest 1 minute between rounds
If desired, post scores to comments!






Didn’t get to do the heavy lift. And I only got 142 reps in the WOD. But I was very happy to pick up a bar and put it over my head for the first time in three months.
135# 3RM Power C&J (failed on 3rd rep of 145 multiple times)
221 Rx’d
3RM C&J 195#
(Rx) 188
100# 3RM clean jerk**
252 (box steps)