Monday’s WOD

Warm Up:

800 M Run

Skill:

Burgner

 

4 Rounds For Time:

400 Meter Run

50 Air Squats

 

Advance WOD

BBG

15 minutes to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 1RM Front Squat.

Conditioning

*With a running clock…

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
10/7 Muscle-Ups

If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.

2 minutes ME Rope Climbs 15′

Rest 1 minute.

2 minutes ME Row for Calories

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