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
Additional Warm-up
Review the Press and Jerks
Regular WOD
2 Rounds For Time
a) Push Press (145#/100#) – 6
b) Squats – 50
c) Push Jerks (145#/100#) – 8
d) Box Jumps (24″/20″) – 25
e) Split Jerks (145#/100#) – 10
f) Run – 400 meters
WODKILLERS
2 Rounds For Time
a) Push Press (165#/110#) – 6
b) Squats – 50
c) Push Jerks (165#/110#) – 8
d) Box Jumps (30″/24″) – 25
e) Split Jerks (165#/110#) – 10
f) Run – 400 meters
If desired, post scores to comments!






16:07 Rx’d
RX’d: 19:18
19:09 Rx’D …. Me hurting..
16:30 RX’d
20:46