WARM UP
400 M Run
20 Push Ups
10 Pull Ups
20 Sit Ups
10 Dips
200 M Run
20 Push Ups
10 Pull Ups
20 Sit Ups
10 Dips
200 M Run
STRENGTH
Strict Press
5 x 5
Push Press
5 x 5
Push Jerk
5 x 3
Add Weight Each Set, working up to your 80-85% 1RM
WOD
21-15-9 DLifts, Pull Ups & BJ’s
21-15-9 Reps For time of:
Deadlifts 185 lbs W; 225 lbs M
Pull Ups
Box Jumps 20 W; 24M
15 Minute Time Cap
Deadlifts 185 lbs W; 225 lbs M
Pull Ups
Box Jumps 20 W; 24M
15 Minute Time Cap
