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WOD

“Steel Toe” Single Version (Time)

“Steel Toe”

1000m Row

30 Toes to Bar

Into…

10 Burpee Box Jump Overs

10 Clean and Jerks

10 Burpee Box Jump Overs

10 Clean and Jerks

10 Burpee Box Jump Overs

10 Clean and Jerks

Basics

500m Row, 15 Knee Raises

5 BBStepOver, 5 CJ same weight

RX -M-95/105/135#, W- 65/75/95#, 24/20″

RX+- M- 135/155/185#, W -95/105/135#, 24/20″

50-59- M-65/75/95#, W- 55/65/75#, 20/16″

60+-M-55/65/75#, W- 45/55/65, Step Ups

-OR-

“Steel Toe” Team of 3 (Time)

“Steel Toe”

3 Rounds

1000m Row

30 Toes to Bar

Into…

10 Burpee Box Jump Overs

10 Clean and Jerks

10 Burpee Box Jump Overs

10 Clean and Jerks

10 Burpee Box Jump Overs

10 Clean and Jerks

*One athlete works at time. 30 min cap

Basics

500m Row, 15 Knee Raises

5 BBStepOver, 5 CJ same weight

RX -M-95/105/135#, W- 65/75/95#, 24/20″

RX+- M- 135/155/185#, W -95/105/135#, 24/20″

50-59- M-65/75/95#, W- 55/65/75#, 20/16″

60+-M-55/65/75#, W- 45/55/65, Step Ups

STRENGTH

60%: Split Jerk Complex 1 Pause SJ + 1 SP (60% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk

63%: Split Jerk Complex 1 Pause SJ + 1 SP (63% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk

66%: Split Jerk Complex 1 Pause SJ + 1 SP (66% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk

69%: Split Jerk Complex 1 Pause SJ + 1 SP (69% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk

72%: Split Jerk Complex 1 Pause SJ + 1 SP (72% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk

72%: Split Jerk Complex 1 Pause SJ + 1 SP (72% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk

72%: Split Jerk Complex 1 Pause SJ + 1 SP (72% 1RM Jerk)

Split Jerk Complex

1 Pausing Split Jerk

1 Split Jerk