11-9-2015

Lift: 

Push Jerks from the floor EMOM16

0:00 - 6:00

2 Push Jerks @ 75%

6:00 - 12:00

2 Push Jerks @ 77.5%

12:00 - 16:00

2 Push Jerks @ 80%

Lung/ Gymnastics Capacity Builder: 

Burpee Box Jump Overs

0 - 4:00
4 reps evey 30s

4:00 - 6:00
4 reps every 20s

6:00 - 7:00
4 reps every 15s

WOD:

5 Rounds For Time

250m row
20 Front Squarts 135/95#

Notes: Goal is UB FS
Rows sub 1:45/1:55

Post WOD:

Row or Assult Bike for 15mins at 70% 

EaDo Elite coach Connor Martin at regionals during WOD 2

Photo Credit: JRT Photography