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WOD For: Tuesday, March 12, 2019

Reminder: This week’s 19.4 throw down will be on Thursday night immediately following the WOD announcement.

MAXCF

WORKOUT

21 Push Jerks 135/95
21 Pull ups
15 Push Jerks 135/95
15 CTB Pull ups
9 Push Jerks 135/95
9 Bar MU
12 Split Jerks 185/135
12 CTB Pull ups
9 Split Jerks 185/135
9 Bar MU
6 Split Jerks 185/135
6 Ring MU

MAX45

STRENGTH
Back Squat
3-3-3-3-3
-Rest 1:30 b/t sets-

WORKOUT
2 SETS
10-14-18
WB (20/14)
Alt. DB Snatches (50/35)
– Rest 2:00 b/t sets-
*Complete entire 10-14-18, rest 2:00 and then repeat

MAX30

STRENGTH/SKILL
EMOM 6:
MINUTE 1 – :15 Top of Ring Row Hold + Hollow Hold in the remainder of minute
MINUTE 2 – 8 Bent Over DB Row @2111

WORKOUT
AMRAP 10:
10 Lateral Plate Hops
16 Plate Alt. Reverse Lunges
22 Mountain Climbers

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