STRENGTH: Strict Press
5 x 5 @ 70%
WOD: 'Ice Cream Sandwich'
50 Wall Balls (20/14)
Then, 5 Rounds of the following -
10 Clean & Jerks (95/65)
40 Double Unders
Finish with 50 Wall Balls (20/14)
Spirit of the WOD - The Wall Balls should be challenging to complete in 2-3 sets each round. Choose a Clean & Jerk weight for which each round can be completed at a quick, unbroken-like, pace.
AFTER PARTY: Foam Roll Calves
***404 MISSFITS @ 10AM***
Partner workout*
100 Box Jumps (20")
100 Push-Ups
100 Kettlebell Swings (35#)
100 Kettlebell Sumo Deadlift High Pulls (35#)
*One partner completes a 200m Run while the other is completing reps
***404 ENDURANCE WOD @ 6:30PM***
4, 3, 2, 1, 2, 3, 4 Minute efforts
*Rest 90 Seconds between efforts