Thursday’s WOD

Warm Up:

500M Row

 

Hortman/ 45 Minute AMRAP :

800M Run

80 Air Squats

8 Muscle Ups

 

Advance WOD

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Conditioning

7 minute AMRAP of:

Burpees

*2012 Open standard