WOD 1
Warm up -Full body #1 (No Measure)
2-300m Row/Run
2 Rounds:
8 Cat/Cows
30m Farmer Carry
6/leg Spiderman Lunge
2-300m Row/Run
S1: S1- Split Jerk 1 RM (Weight)
16 min EMOM

Min 0-4: warm up technique
Min 4: 15 reps
Min 6: 10 reps
Min 8: 5 reps
Min 10: 2 reps
Min 12: 1RM
Min 14: 1RM

New to Jerks? 6 sets of 5-8 reps at moderate to light load
S2: Sport – Farmers carry wod (Time)
Focus: Barbell movements should be light for good form and big sets. Decreasing weight for increasing speed on the 200s.

20 Deadlifts 135/95
200m farmers carry 140/88lbs
20 Hang Cleans 135/95
200 farmers carry 100/70lbs
20 Thrusters 135/95
200m farmers carry 88/40lbs
20 Burpees over bar
200m run no weight

WOD 2:

Brandon WOD Legs and calves