Hey kids, lots to work on this week. Monday has three elements…a strength bias to begin, a familiar WOD that we have seen before and a Kashout for Keeners.  Woot-woot!


Strength- Jerks – from rack

Can be push/split

8-6-4-2 increasing load from 50% to 80% of 1RM




Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters


Kashout 4 Keeners

3 x 10 Dumbell Deadlifts 100/70


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