Friday August 7th

Pre WOD:

Paused Front Squat 5×3, 65%+
*2 sec full stop, max speed up

WOD:

A, Split Jerk:
3-3-2-2-1-1
– Build from 65% to a heavy single for the day

B, AMRAP 14 min, Ascending Ladder:
2-4-6-8… Push Press 40/25 kg (90/55 lbs)
2-4-6-8… Toes to Bar
4-8-12-16… Wall Balls 9/6 kg (20/14 lbs)

Post WOD:

Lower body accessory 1/6
E90SEK 13:30 min (3 Rounds)
1: 10+10 Copenhagen Lifts
2: 12 Tibialis Raise + 6+6 SL Calf Raises with DB, pick weigth
3: 16 Jumping Lunges