Performance
WOD 1
Javorek Complex
6 Rounds of…
6 Upright Row
6 Hang Power Cleans
6 BTN Thruster
6 Bent Over Rows
6 Power Cleans
6 Back Squat Jumps
@50% Bodyweight
Rest 1:1 – However long it takes to complete 1 set, rest for the same amount of time.
WOD 2
AMRAP9
11 Wall Balls @9/7
15 DU
7 BJO @24/20”
Fitness
WOD
Javorek Complex
6 Rounds of…
6 Upright Row
6 Hang Power Cleans
6 BTN Thruster
6 Bent Over Rows
6 Power Cleans
6 Back Squat Jumps
@35-40% Bodyweight
Rest 1:1
WOD 2
AMRAP9
11 Wall Balls @7/5
15 SU
7 BJO @24/20”
Home WOD
AMRAP18
22 Air Squats
30 DU/SU/Jumping Jacks
14 Odd Object Jump Overs