21-15-9...Forward and Reverse

EQUIP: Box (24/20)(Rx+: 30/24), Bar - Unloaded to start (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

+

3 Rounds w/ Unloaded Bar -

*6 x Strict Press

*5 x Front Squat

*4 ea. x Single-Leg RDL

*3 x Broad Jump (travel length of barbell)

——————————————————————

-Program patterning inspired by CROSSFIT S3’s WOD for 2/7/2014 (by Eric White)

SET #1:

Part A (Complete for Time) -

21-15-9 x

HSPU

Box Jump (24/20)(Rx+: 30/24)

T2B

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)

21-15-9 x

T2B

Box Jump (24/20)(Rx+: 30/24)

HSPU

——————————-

SET #2:

Part A (Complete for Time) -

21-15-9 x

Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

Wall Ball (20/14)

Burpee

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)

21-15-9 x

Burpee

Wall Ball (20/14)

Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)