08/27/2021
Push Jerk (5 RM)
Metcon (AMRAP – Reps)
4 min AMRAP:
15 Calorie Row
9 Thrusters
6 Bar-Facing Burpees
-Rest 3 mins-
15 Calorie Row
9 Thrusters
6 Bar-Facing Burpees
-Rest 3 mins-
Rx Challenging Dumbbells
Rx+95/65
Sub row for 12 Cals on Bike
Record total reps into WODIFY
Metcon (Weight)
Optional Accessory Work
5×10 Barbell Curls
Work to a heavy set
5×10 Barbell Curls
Work to a heavy set
Opt. 2 5×5 @ 65% of 1RM
Opt.3 Jerk Complex- Start Light build to a heavy 1RM
1 Jerk Drive
1 Push-Press
1 Push-Jerk
Opt. 4 Accessory Work