Monday April 9th

 

BUY IN : TRIPLE JERK

 

Every 90 SECONDS for 15 MINUTES (10 Rounds) complete 3 JERKS (Split or Push) out of the Squat Rack……INCREASE weight each successful round.

 

WOD – TABATA

 

  • Chest to Bar Pull Ups – TABATA
  • Goblet Squats 24/16 kg – TABATA
  • KB Swings 24/16 kg – TABATA
  • Burpees – TABATA

 

  1. 20 seconds “WORK” 10 seconds “REST” for 8 ROUNDS
  2. FINISH all 8 ROUNDS of ONE MOVEMENT before moving on to next
  3. SCORE is the LOWEST NUMBER of REPS in a 20 second INTERVAL
  4. ADD all 4 SCORES together for a FINAL SCORE

 

CASH OUT : Banded Shoulder Distraction – 90 seconds per side