Max Effort Upper
Strength
Split Jerk (3RM)
WOD
“Anti-Venom”
In 15min Complete
15 Thrusters (135,95)
30 Burpees Over Bar
60 Ab Mat Sit Ups
120 Dubs (x2)
**Score time
15 Thrusters (135,95)
30 Burpees Over Bar
60 Ab Mat Sit Ups
120 Dubs (x2)
**Score time
Strength
Bench Press (5RM + Micro Band (orange))
Special Strength
Special Strength
3×12 DB JM Presses
Midline
Midline in ‘Finisher’
Finisher/Recovery
3 Rounds
20 Cal Assault Bike
20 GHD Sit Ups
20 Cal Assault Bike
20 GHD Sit Ups
**Use parallel bars
**Wear vest (20,14) or use DBs