In Wod

Recovery room intermediate
Every 1 min for 30 mins, alternating between:
15 Box Jumps, 24/20 in
15 Wall Balls, 20/14 lbs
15 Sit-ups

Novice

Every 1 min for 30 mins, alternating between:
15 Box Jumps, 20/16 in
12 Wall Balls, 14/10 lbs
15 Sit-ups

1. Clean (Mid Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3

2. Clean Pull (Mid Thigh off Blocks or from Hang)
80%/5
(85%/5)4

3. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

Every 1 min for 30 mins, alternating between:
20 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
20 Sit-ups

WEIGHTLIFTING


POWERLIFTING
Back squat
6-6-6-6

Weighted lunge
8-8-8-8
Hip thrusts
20-10-10
Amrap 1:30
Sit-ups

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