WOD 9/18

Performance – Week 3 of 8 Strength and Aerobic Base
A.
10 Minutes Alt. EMOM
Even: 5 Horz. Ring Rows
Odd: 5 Goblet Squat w/ :03 pause in the bottom

B.
10 Rounds
3 Thrusters @ 95 lb, 65 lb
3 Pull-ups
*Time Recorded

Foundations
Skill
Jump Progression

Jump Rope
2x30sec on / 30 sec Rest

Box Jumps
2×30 sec on / 30 sec Rest

4 Rounds
10 Ring Rows
10 DB/KB Thrusters 30/20#
400m Run

“There are only two options regarding commitment: You’re either in or you’re out. There is no such thing as life in-between.” – Pat Riley