170705 ~ Push - Pull - Run!

Today is one of those days where the WOD will test your limits (and you thought yesterday's WOD was hard lol!).  Communication and team work is key to your success!!  Get ready to push and pull your heart out!

Strength:

Every 90s x 9 min

“The Triplets”

3 Power Clean

3 Front Squats

3 Jerks

**Push Jerk As Much as possible**

 Start at 75% Push Jerk

Conditioning:

"Push & Pull"

With a 20 min running Clock:

In teams of 3:

Complete:

400m Sled Push/Pull/Run (330/235#)

12 Rope Climb (One person working at a time)

400m Sled Push/Pull/Run

With remaining time:

AMRAP

5 Thrusters (95/65#)

5 Ring Dips

5 Push Ups

**2 Partners on the Sled. One will be pulling, the other will be pushing. Partner 3 must run in the opposite direction of the sled and can relieve the pusher wherever they meet. The Pusher moves to Pulling, and the Puller will begin to run. Repeat until the sled has moved 400m**

AMRAP:

Partner must complete entire round before tagging out.

Cash Out:

12 min Goat Practice

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.