“BEAST MAN” WOD 12/14/16

WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

10 Push Press

5 Push Jerk

5 Split Jerk

Then:

Shoulder & Hip Mobility

LIFT:

2 Rounds

Push Press

R1: 7 @ 65%

R2: 5 @ 70%

Push Jerk

R1: 5 @ 70%

R2: 3 @ 75%

Split Jerk

R1: 3 @ 75%

R2: 2 @ 80%

WOD:

“BEAST MAN”

For Time: (18 Min. Cap)

50 Box Jump Overs (24/20) (20/12)

40 Pull Ups

30 KBS (70/53) (53/44) (44/35) (35/26)

20 Wall Ball (30/20) (20/16) (16/14) (14/10)

30 KBS

40 Pull Ups

POST WOD:

Roll & Stretch