Skill: 5 deadlifts E2MOM 10 min (percentages off of your 5 RM)
Set 1: 60-65%
Set 2: 70-75%
Set 3: 80-85%
Set 4: 90-95%
Set 5: 100-100+%
WOD: Partner Up 1:1 (teams will need one set of DB, a box and a ball)
55 renegade row AHAP (each arm is one rep)
55 ball over shoulder 40-50/20-35
55 box jumps 24/20
55 med ball twists (same weight)
55 ball slams
15 AMRAP
Score: max weight or how many of progression and rounds and reps
WOD Jamz practice!
Set 1: 60-65%
Set 2: 70-75%
Set 3: 80-85%
Set 4: 90-95%
Set 5: 100-100+%
WOD: Partner Up 1:1 (teams will need one set of DB, a box and a ball)
55 renegade row AHAP (each arm is one rep)
55 ball over shoulder 40-50/20-35
55 box jumps 24/20
55 med ball twists (same weight)
55 ball slams
15 AMRAP
Score: max weight or how many of progression and rounds and reps
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