Monday’s WOD May 4th

Warm Up (all classes)

2 Rounds:

30 sec Handstand Hold

30 sec Wall Sit

1 min Max Effort Airdyne

BootCamp:

14 Min AMRAP

4 KB Goblet Squat (53/35)

4 KB Swings

14 Wall balls (20/14)

9 Burpees

CrossFit:

Burgener warm-up

Strength

EMOM x 10 min

2 power clean and jerk

*75% of 1RM power clean

Conditioning:

14 Min AMRAP

4 KB Front Squat (53/35) – 1 KB in each hand

4 KB Thruster

4 KB Push press

9 Burpees

Cool Down (all classes)

400m jog and dynamic stretching