Main – WOD
Push Jerk (10, 5, 3, 2, 1, 1 )
10- 50% 1RM
5- 60% 1RM
3- 70% 1RM
2- 80% 1RM
1- 95% 1RM
1- New PR attempt
1-Mile Run (Time)
Max Effort 1-Mile Run
Stretch for 10 minutes afterwards, then perform….
1000m Row (Time)
Max Effort 1000m Row
May stagger starting stations as needed
Cash Out
Rx+ =
3 x max rep kipping HSPU
Rx =
3 x max rep military “man push-ups”
Scale =
3 x max rep “man push-ups” on box
