Thursday’s WOD

CrossFit #131020:

Warm-up:

1000 M Row

Skill:

Burgner

4 Rounds For Time:

22 Burpee Pull Ups

22 Back Squats, 185/135 lbs

200 M Run (bumper plate), 45/25 lbs,

 

Advance #130621:

Strength

Smolov 1/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.