W.O.D

WEDNESDAY, JULY 19

Skill - rope climbs.

If you have rope climbs spend 10 min doing a max effort box jump

WOD - Fierce v.1

1. Fierce part I
AMR(reps)AP(3):
25 wall ball shots (20#/14#)
30 C2B Pull Ups
25 STO (115/75)
30 Alt. DB Snatches 45# and up/ 25# and up
25 Box Jump Overs ( 24"/20")

Rest 1 minute

2. Fierce part II
AMR(reps)AP(6). repeat ( start at beginning)

Rest 2 minutes

3. Fierce part II
AMR(reps)AP(9). repeat (start at beginning)

<3 months- AMR(reps)AP(3):
15 wall ball shots 14#/10 or lighter
20 Pull Ups/Ring rows
15 STO 65/35
20 alt. DB Snatches 25#/15# or less
15 Box Jump Overs 24"/20"

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