Thursday, May 26th WOD

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Workout for Thu., 5/26:

Warm Up –

3 Rounds

200m row

10 PVC Strict Press

10 Partner WB throws each

30s  Runners stretch/side

WOD –  “The Pain Cave”

Complete for Time

Fit:

40 Wall Ball (10/8)

30 Box Jumps (20/16)

Then…

21-15-9

Push Jerk (95/65)

Bench or box Dip

Then…

40 WB (10/8)

30 Box Jump (20/16)

Perf:

40 Wall Ball (14/10)

30 Box Jumps (24/20)

Then…

21-15-9

Push Jerk (135/95)

Banded Ring Dip

Then…

40 WB (14/10)

30 Box Jump (24/20)

Comp:

40 Wall Ball (20/14)

30 Box Jumps (24/20)

Then…

21-15-9

Push Jerk (155/105)

Ring Dip

Then…

40 WB (20/14)

30 Box Jump (24/20)

Open Gym Schedule:

Endurance –

3 RNDS

30 Seconds max Cal on Assault Bike

30 Seconds Max MU

1 Minute off

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