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September 8, 2017

“JACK”  Hero wod

20 minute AMRAP:

10 Push Presses (115/85)

10 KB Swings (55/35)

10 Box Jumps (24/20)

Strength wod:  Clran & Jerk 85%  3×3

September 7, 2017

Complete 3 rounds for time of:

800 Meter Row

50 HR Push Ups

400 Meter Run

50 Wall Ball Sit Ups (20/14)

10 Calorie Assault Bike

Strength wod:  Front Squat 80%  5X3