WOD

Gym jones:

Power Endurance

Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
Practice Push Press
Then:
"Jonestown Sprint":
Push Press +
Burpee/Pull-up
20-10 reps of each


Crossfit:


A. Clean 3-3-3-3-3 Reps

B. Max Rounds Plus Reps in 10 Minutes:
3 Muscle-Ups
7 Burpees

WOD

Crossfit
A.  Shoulder Press 5-5-5-5-5 Reps
B.  4 Rounds for Time:
Run 400m
Rest 2 Minutes


gym jones:
Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
3x (1-6) Pull-up Ladder
Then:
“TailPipe”:
P1: Row 250m
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds
Then:
30 minute Row @ 1:50/500m pace