Workout Of the Day (WOD)

Wod Class

4 rounds for time of:
Lunge 100 meters carrying 4kg kettlebells/dumbbells or grip discs
Run 300 meters

Open Season Competition Class

3 position clean

EMOM

52%/54%/57%

Rest 1 min

54/57/60

Rest 1 min

55/58/62

Rest 1 min

58/64/68

Rest 1 min

65/70/78

Rest 3 mins

Jerk balance unloaded bar x 2 every 30 seconds x 7

1 pause jerk, 1 jerk every 90 seconds x 6

52%/54%/57%
54/57/60
55/60/64

Front squat

6-1-4-1-6 every 2 minutes

72% - 83% - 78% - 83% - 72%