WOD: Wednesday February 11

Strength

On The 2:00 x 8 Sets:

3 Split Jerks

Sets 1-2: 3 Tall Split Jerk*
Sets 3-4: 3 Pausing Split Jerk*
Sets 4-8: 3 Split Jerks

*Pause In Dip & Catch
*Review Video For Exercise Demonstration

Metcon

For Time:

30 Toes To Bar
30 Dual Dumbbell Box Step-Ups (50's/35's) (20")
20 Chest To Bar Pull-Ups
20 Burpee Box Jump Overs (24"/20")
10 Bar Muscle-Ups
10 Burpee Box Jumps (30"/24")
10 Bar Muscle-Ups
20 Burpee Box Jump Overs (24"/20")
20 Chest To Bar Pull-Ups
30 Dual Dumbbell Box Step-Ups (50's/35's) (20")
30 Toes To Bar

Time Cap: 20 Minutes

*Athletes Change Own Box Height
*Coach Danny Inspired Workout
Lee Wang Maltbie