Tuesday’s WOD

Warm-up:

2 Rounds

100 M Run

5 Pull-ups

10 Push-ups

15 Air Squats

Skill:

Burgner

 

For Time:

20 Kettlebell Swings, 73/53 lbs

30 Toes to Bar

400 M Run

 

Advance WOD:

BB Gymnastics

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

Rest 1:1

 

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