Phone: (813) 440-8882

Thursday September 19th

18
Sep

Thursday September 19th

Warm Up:
2 Rounds
200m Run
6 Broad Jumps
7 Burpees
8 Air Squats

Strength:
Deadlift
3×5 60%
3×3 65%
3×2 70%

Workout:
12 Rounds For Time
9 Wall Balls 20/14
1 Clean & Jerk 85% of 1RM INT-75%

Scaling options:
10 rounds For Time
9 Wall Balls 14/10
2 Clean & Jerk 65% of 1RM
***The Clean and Jerk is ONLY 1 REP at time, this is a time to go a little heavier than you usually would in a workout***

Scaling if you are not comfortable working close to your 1 rep max in a wod
10-12 rounds
9 Wall Balls
4-5 Clean and Jerks at 50 percent of 1 rep max.

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