Monday’s WOD

Warm Up:

500 M Row

200 M run

Skill:

Burgner warm up

 

3 Rounds For Time:

200 Meter Run

100 Meter Walking Lunge

50 Squats

 

Advance WOD

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

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

Strength

EMOM for 7 minutes:

2 Pause Front Squats @ 75%

Notes: 3 count pause in the hole, then bounce and explode up.

Conditioning

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups

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