The One and ONLY Island Box!
WOD 1. Power Clean & Jerk Waves
Wave 1. 5@55%, 4@65%, 3@75%
Wave 2. 4@65%, 3@75%, 2@85%
WOD 2. For Time
200m Run
30 Box Jump Overs
200m Run
25 Box Jump Overs
200m Run
20 Box Jump Overs
200m Run
15 Box Jump Overs
200m Run
10 Box Jump Overs
WOD 1.
Yesterday’s Death by Thrusters
OR (if you did yesterday’s)
EMOM of 6 Cal on Bike, 6 SDL 88/70
WOD 2.
12′ AMRAP
6 DL 225/185
30 DU
10 HSPU
WOD 1. Minute to Winit
1 min Max Wallballs
Rest 1:00
1 min Max Hang Power Cleans 135/95
Rest 1:00
1 Min Max Cal Row
Rest 1:00
REPEAT
WOD 2. 6:00 to Establish Max Barbell Complex of:
Clean + Jerk + Front Squat + Jerk
WOD 3. Death by Thrusters
1:00 EMOM Ladder
2 Thrusters 95/65
4 Bar Over Burpees (Lateral)
Add 2 Thrusters Each Minute