SWOD
10 min to establish a heavy single Jerk for the day (from the rack)
WOD
Complete as many rounds and reps as possible in 3 minutes of:
3 Front Squats (155/105)
6 Burpees
9 Pull Ups
Note: Rest 3 minutes between sets, repeat for a total of 4 sets.
……….
BURN
Complete as many rounds and reps as possible in 25 minutes of:
4 Lateral Plank Walks – left
4 Lateral Plank Walks – right
4 Box Jumps
4 Foam Roller In & Outs (2:1)
40 Double Unders (do not increase)
*Every round add 1 rep to each movement