Sunday S-C   Strength  Bench Press  3-3-3-3-3  Conditioning  Teams WOD 5-6 per team  45sec at each station  15sec rest to transition  Team can split up the modalities anyway they want. Athletes can repeat any station and divide up any way you want. Total reps is the score.  #1 OH Lunges 45/35#  #2 Power Cleans 135/95#  #3 Wall Ball 20/14#  #4 SDLHP 95/65#  #5 Abmat Sit-ups  #6 Row for Calories - 10 cals = 1 Rep  2min Rest at the end of 6min rotation  Repeat for 3 total Cycles

 

Sunday S-C

Strength

Bench Press

3-3-3-3-3

Conditioning

Teams WOD 5-6 per team

45sec at each station

15sec rest to transition

Team can split up the modalities anyway they want. Athletes can repeat any station and divide up any way you want. Total reps is the score.

#1 OH Lunges 45/35#

#2 Power Cleans 135/95#

#3 Wall Ball 20/14#

#4 SDLHP 95/65#

#5 Abmat Sit-ups

#6 Row for Calories - 10 cals = 1 Rep

2min Rest at the end of 6min rotation

Repeat for 3 total Cycles

Coach

JSA CrossFit, 187 Parker Ave, Manasquan, NJ, 08736, United States