Invictus

WOD


1A) Front Squat
       4 x 5 - 75%
Rest 90 Seconds between.

1B) 5 Sets each for time.
      6 Touch and go clean and jerk (build up weight each set)
135 - 12 sec.
145 - 15 sec.
155 - 15 sec.
165 - 17 sec.
175 - 16 sec.

1C) Back Squat
       4 x 5 - 75%
Rest 90 Seconds between.

2A) 5 Sets.
       12 Seconds L-sit on floor.
Rest 30 Seconds between.

3A) EMOM 20 Minutes.
       5 Weighted ring dips - 30#
       15 Meter bounding broad jump
Complete both movements within the minute. Rest remainder of the minute.

Rest 5 Minutes then do.

3B) 5 Minutes of sled pulls - 130#
       10 Meters sprint
       10 Meters walk

Started following CF Invictus, strength and skill stuff. Let's see how this plays out. Everything went great today.

God bless, JM