Thursday

Reverse grip (palms up) barbell Row (4 x 8 reps )
bulgarian split squat (8 each side )
Back foot on bench
Hold weight in Goblet position
Seated db shoulder press (4 x 8 reps )
Z press
Metcon (Time)
5 rounds for time
24 Dumbell hang clean and jerk (12 each side)
12 Toes to bar
24 Box jump 24/20
8 Strict pull up

Strict pull ups to banded strict
Or 16 jumping pull ups

24 min cap

Categories: W.O.D.