Wednesday 4/20

Fitness-

A. Every 2 min x 16 min

3 Back Squat @ 75% + 10 cal row for men / 8 cal row for women 

WOD

For Time

50 Clean and Jerks (95/65)

EMOM till 50 reps are complete

5 pull ups or Jumping CTB pull ups

*wod starts with 5 pull ups or jumping CTB pull ups

Performance-

A. Every 2 min x 16 min

3 Back Squats + 5 cal AB form men / 3 cal AB for women 

*start back Squats @ 75% and build to a 3RM

WOD

For Time 

50 Clean and Jerks (135/85)

EMOM till 50 reps are complete 

5 CTB pull ups

*wod starts with 5 CTB pull ups

Zone-

A. Every 2 min x 16 min

8 KB SDLHP + 8 Gobler Squats + 8 Goblet jumping lunges 

WOD

For Time

30 Man Makers

EMOM till 30 reps are complete

5 jumping pull ups

*wod start with 5 jump pull ups