SWOD: 15 Burpee Broad Jumps for max distance-Rest as needed between reps
- Burgner Warm Up
Metcon: 3 rounds, with 20:00 time cap:
- 3 Clean & Jerks (starting at 75-80% of 1 rep max)
- 9 Ring Rows
*Add weight to the C&J each round
For the SWOD, do not make this more steps then it has to be. As you come up from the burpee to your heels, land into a stance that you will be able to go right into the broad jump. This will take a few tries to get where your feet need to be so you can get an accurate measurement of your jump. Your goal is max distance broad jump and you will have 15 reps to get it!
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