Wednesday’s WOD

Warm Up:
500 Meter Row
5 Minute Jump Rope
Skill:
Burgner
5 Rounds For Time:
50 Double Unders
10 Push Jerks, 185/135 lbs
*Rest 1 min

ADVANCE WOD

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
*These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO

Conditioning / For Time:

Run 200m,
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches 135/95#
Run 200m