Monday WOD 12th July

EQUIPMENT:

3:00 On

3:00 Off

3:00 On

“Macho Man” Complexes ME 60/40

1 “Macho Man” Complex:

3 Power Cleans

3 Front Squats

3 Jerks

Then

“Dirty 30”

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 KBS

30 Front Squats (50/35)

30 TTB

30 Push Press (50/35)

30 Deadlifts (50/35)

30 WB (20/14)

30 Burpees

100 Double-Unders

NO EQUIPMENT:

3:00 On

3:00 Off

3:00 On

“Macho Man” Complexes ME odd object

1 “Macho Man” Complex:

3 Power Cleans

3 Front Squats

3 Jerks

Then

“Dirty 30”

30 Box Jumps (24″/20″)

30 Rows x 2

30 KBS

30 goblet squats x 2

30 V ups/ Shot guns

30 Push Press

30 Deadlifts

30 thrusters

30 Burpees

100 Double-Unders 2 x skips