FRIDAY

WOD

LEVEL 1

A.) 4 Rounds, 40sec on/20sec off alternating between the following exercises:
Alt. S/arm DB Snatch
Box Jump
Sit Up
Wall Ball


B.) 3x10 Push Jerks - focus is on repeating each rep continuous rebounding of the shoulders back to a solid lockout.

LEVEL 2

A.) 3x10 Push Jerks - focus is on repeating each rep continuous rebounding of the shoulders back to a solid lockout.

B.) TABATA 'Mash up':
Log or Axle Clean & Jerk
Box Jump
Alt. S/arm DB Snatch
Wall Ball

TABATA is 20sec on/10sec off for 8 rounds. Mash up means you will be alternating exercises, for e.g 20sec of log/axle C&J 10sec rest, 20sec Box Jump 10sec rest and so on for 8 rounds of each exercise.