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Castle on the Hill

8
Jan

Castle on the Hill

Skill:Push/Split Jerk

Strength: Push-Press/Push-Jerk/ Split-Jerk

5-5-5-3-3-3-1-1-1

*Push Press the 5’s, Push Jerk the 3’s, and Split Jerk the 1’s

WOD: 16-min EMOM

Station 1: Row

Station 2: Double-Unders

Station 3: DB S2OH

Station 4: Sit-ups

 

L1: 17/15 cal row, 40 Double-Unders, 15 S2OH (50/35), 12 GHD

L2: 17/15 cal row, 35 Double-Unders, 15 S2OH (35/20), 10 GHD

L3: 15/13 cal row, 40 singles or 1/2 Double under attempts (+) 1/2 Singles, 25 Ab-mat Sit-ups, 12 S2OH (20/15)

L4: 13/11 Cal row, 40 Singles, 10 S2OH (15/12), 25 Ab-mat Sit-ups

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