Power WOD 1 (Level 3’s & 4’s only):
@ 70% 1RM
3 reps every 2mins for 6mins
Power WOD 2 (all levels):
Standing Broad Jumps (continuous)
Holding 2 x 10/5kg DB by your side (scale appropriately but aim to go heavier then last week)
5 rounds: 10 secs on , 50secs off
The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump.
Find your Thruster 10 Rep Max.
Part B (starts straight after Part A)..
100 Wall Balls, 9/6 kg
200 Double Unders
Record weight achieved in Part A and time taken to complete Part B (do not include the 8mins of Part A)