September 15, 2015
FRIDAY!
MET CON: 26:00 Clock!
Perform as many rounds (AFAP) of the Hero WOD “Jack” in 5:00. Rest 2:00, then repeat from the beginning for a total of 4 AMRAP’s! Total rounds + total misc. reps = your score! Goal: 16-20+ rounds
COMPETITOR: Heavy “Jack”
10 Push Press #135/95
10 OH Swings #70/53
10 Box Jumps “30/24
RX: Traditional “Jack”
10 Push Press #115/85
10 OH Swings #53/35
10 Box Jumps “24/20
PERFORMANCE: Light “Jack”
10 Push Press #95/65
(DB Push Press #25/15)
10 OH Swings #44/25
10 Box Jumps “24/20
(Alt. Step Ups)