We finish the work week with a format we have used in the past. You have a designated period of time to complete a high cardio movement followed by a max effort of something else. You will then rest for a period of time in hopes of regaining all of your strength to go again.
Today’s WOD, you will have 3 minutes to complete a row and then push the maximum number of high box jumps you can in the remainder of the 3 minutes.
Industrial Athletics WOD for 7/20/2018:
Strength:
E2MOM 10 Min:
Split Jerk
1 @ 80%
1 @ 80%
1 @ 85%
1 @ 85%
1 @ 90%
MetCon:
Morning Comp WOD:
2x
AMRAP 3 Min:
Row 25/20 Cals
ME Box Jumps (30/24)
Rest 3 Min
Evening WOD:
AMRAP 10 Min:
10 HSPUs
5 Squat Cleans (155/105)
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
