“Advocate”

WOD

METCON

EMOM 24
1 – 3 Clean + Jerks
2 – 6 Strict Pull Ups
3 – 20 Sit Ups

MOVE

EMOM 24
1 – 3 Clean + Jerks
2 – 6 Strict Pull Ups
3 – 20 Sit Ups

MASTERS

EMOM 24
1 – 3 Clean + Jerks
2 – 4 Banded Pull Ups
3 – 15 Sit Ups

WOD GUIDANCE & GOALS
No suggested weights for the clean and jerks?! Yup, that’s right. For today’s workout you will ideally build every round of clean and jerks starting at 50% of your 1 rep max, and ending at around 85%. The first few rounds will be touch and go reps, then by the last few rounds you’ll have to do single reps. Break the pull ups into 4/2 reps or 3 sets of 2, and keep the sit ups unbroken for as long as possible. Record your weights.

Post Weights/Mods to Comments.

HOME WOD

EMOM 24
1 – 12 Burpees
2 – 30 Squats
3 – :45 Plank

ENDURANCE

12 Rounds
:60 walk/:60 sprint