Here is today's #WOD!
Push Press: @60%
1 sets x10 reps
1 set x8 reps
1 sets x5 reps
Into:
Push Jerk @70%
2 sets x3 reps
Notes:
percentage of max weight at specific rep scheme
15 min Clock:
AMRAP 10
5 Strict Pull-ups
8 Box Jumps @24/20" **stepping down
G2OH @135/95 (ascending reps: 1-3-5-7-etc.-etc.)
(G2OH completed as singles Only)
Into:
5 Minute Mono-Structural Intervals
:25 seconds Hard/:35 seconds Easy
**Bike-Row-Ski (athletes choice)
Coaches Challenge
165/110
Stay positive and have fun! You are on your way to a happier life.
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit
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