WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
12mins to work up to
2RM paused jerk
(2sec pause in dip & catch)
–
15mins to work up to
3RM paused back squat (3secs)
–
4min AMRAP
3 bar muscle ups
10 thrusters 75/115
–
Extra Credit –
3-5 rounds of:
10-15 barbell RDLs
8-10 (each leg ) back rack lunges
