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WOD Sunday November 3rd 2019
WOD Sunday November 3rd 2019
Option A.) Open WOD 20.4 30 box jumps (24/20) 15 clean and jerks, (95/65) 30 box jumps (24/20) 15 clean and jerks (135/85) 30 box jumps (24/20) 10 clean and jerks (185/115) 30 single-leg squats 10 clean and jerk (225/145) 30 single-leg squats 5 clean and jerks (275/175) 30 single-leg squats 5 clean and jerks (315/205) Time cap: 20 minutes
For time: 30 box jumps, 24 in. 15 clean and jerks, 65 lb. 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 10 clean and jerks, 115 lb. 30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 155 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 185 lb. Time cap: 20 minutes
For time: 30 box jumps, 20 in. 15 clean and jerks, 35 lb. 30 box jumps, 20 in. 15 clean and jerks, 55 lb. 30 box jumps, 20 in. 10 clean and jerks, 75 lb. 30 medicine-ball step-ups, 14 lb. 10 clean and jerks, 95 lb. 30 medicine-ball step-ups, 14 lb. 5 clean and jerks, 115 lb. 30 medicine-ball step-ups, 14 lb. 5 clean and jerks, 135 lb. Time cap: 20 minutes
Option B.) Make up a WOD from this past week and or pick a few skill movements you’d like to work on, be it gymnastics, weightlifting, or anything else you want to get better at
Have fun, work hard, work smart, push yourself, and #Trusttheprogram Coach Joshua