WOD-
For Time:
21-15-9
Burpee Box Jump Over 24″(20″)
Push Jerk 115#(75#)
*10 min time cap, score is either
time or reps complete at 10 min
If you did “Murph” and need an
active recovery day.
Warm up with the class and then:
Row 3k easy
SPRINT-
For time:
Row 2000 meters
*Every 2:00 inluding 0:00 perform
10 Ab mat sit ups
** If you did Murph and want a recovery day,
Row for 15:00 @ a recovery pace
