11/17/20

Here is today's #WOD!

HOME GYM

Clean Complex: Clean Pull + Power Clean + 2 Hang Power Cleans + TnG Power Clean

BODY-WEIGHT/FAMILY

a. Broad Jumps x5 sets

Resting 1 minute between

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b. Broad Jump + High Jump: 5 sets

Resting 1 minute between

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c. 3 Lateral Bounding: x3 sets (each side)

Notes:

• lateral bounding are rebounding jumps

• athletes will complete three consecutive jumps backward to back and then repeat in the opposite direction

d. Running Intervals

Every 3 Minutes

300m Run

x6 Rounds

Notes:

• sustainable efforts throughout

• with the remaining time rest till the next three minute mark

#missionaccomplished

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Happier. Healthier.

Your friends at Black Iron CrossFit