Pre WOD:
A, Every 2 min for 12 min (6 set)
2 Paused Split Jerk
75% of 1 RM
2 sec Pause in the bottom of the split
jerk for every rep
B, Pause Front Squat : 4 set x 3 rep at 78% 1RM
3 sec Pause in the bottom of the squat, focus on being as upright as possible.
WOD:
Teams of 2:
For time:
100 Burpees
100 Box Jumps, 24/20 in
100 AbMat Sit-ups
100 Air Squats
—-
Row, 6000/5400 m
Cap: 36 min
Post WOD:
A, Tempo Strict Pull-ups
5 set x 3 rep
Move as slow as possible both up and down.
B, Couch Stretch 3x 60 secs/Side