Tuesday’s WOD

Warm Up:

5 Minute Jump Rope

500M Row

Skill:

Burgner warm up

 

Jackie For Time:

1000M Row

50 Thrusters, 45/35 lbs

30 Pull-ups

 

Advance WOD

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Air Squats