Wednesday August 28th

Warm-up

ALL: 30-20-10 Reps of Sit ups Kip swings on bar Single arm Db press (split reps)

Strength

OPEN: Split Jerk Waves (EMOM style ) 3 @ 70% 2 @ 80% 1 @ 90% 3 @ 75 2 @ 85 1 @ 95 3 @ 75-80 2 @ 85-90 1 @ 95+ Based off 1 RM.

Track heaviest jerk in wodify. Will do a new set EMOM. Base % off curent 1 Rep max or last known heavy single

LIFE ONLY: 3-4 Sets :90 Skierg 8 Arnold press :20 Front rack static lunge hold (per leg)

Metcon

OPEN: Metcon (Time)

10 Rounds 7 Pull ups 5 T2b 3 Devil press (50/35) RX+= Chest to bar

15 min cap. Looking to keep rounds to around :90. Modify as needed

LIFE: Metcon (No Measure) 15 Min Amrap

10 Supinated Body rows 8 Candlesticks 10 Db Hammer curl 8 Cal on machine