WOD 7th March 2018

06 Mar WOD 7th March 2018

Coaches Warm Up

Strength:

12 Minutes to build to a heavy 3 for the day Push Jerk.

Work Capacity

“For Time
40 Wall Ball
20 Box Jumps
30 Wall Ball
15 Box Jumps
20 Wall Ball
10 Box Jumps

WOD Notes

The cut off for finishing your heavy 3 on the push jerk is when your form starts to break down.

For the WOD the wall balls are to be broken into 2 sets each round, with a short controlled rest each time you pause. the box jumps must be stepped down, and as close to unbroken as you can get. Pause at the top of the box for a moment before stepping down, remember to breathe, and find a rhythm.