FriYAY Finish – CompetitorWOD

Oct 6th, 2017

Category: Competitor

FriYAY Finish – CompetitorWOD

Biscoe

Warm-up
With class – save any extra work for after class or before class starts today.

Strength
5 Rounds Not for Time
With Dumbbells
3 Strict Press
4 Push-press
5 Push-Jerk
– ascend in weight as able. Last set should be close to a max for the complex

WOD
40 Deadlifts (115,75)
20 Burpee Lateral Jumps
30 Hang power cleans
20 Burpee Lateral Jumps
20 Thrusters
20 Burpee Lateral Jumps

Record Total Reps

*Complete 4 rounds at one station, then rotate.

Pick one of the following

Strength Focus
1. Squat Clean
3-3-3-3
2. Squat Clean and Jerk
1-1-1-1
Or

Conditioning Focus
Run 1 mile*
Rest 3 minutes
X 3
*Use the air Runner where able attempt to keep mile times withing 10 seconds of each other.