Tuesday’s WOD

Warm Up:

500 Meter Row

4 Laps inside the gym

Skill:

Burgner

 

15 Minute AMRAP:

8 Ring Dips

10 Box Jumps, 24/20 in

12 Overhead Walking Lunges, 95/65 lbs

ADVANCE WOD

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

Conditioning

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For Time:

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups