Monday’s WOD

Warm Up:

800 M Run

Skill:

Burgner

 

For Time:

45 Thrusters, 95/65 lbs

45 Pull-ups

 

Advance WOD

BB Gymnastics

1) 7×1 Vertical Snatch off High Blocks – heaviest possible, rest 60 sec. DEMO VIDEO

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

Conditioning

7 rounds for total HSPU of:

2 minutes to complete-

Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU

*Rest 1 minute after each round.

Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.