Feb 5, 2019

 

a) WARM UP:

3 Rounds

  • 8 burpee broad jumps
  • 8 Pushups
  • 8 ring rows
  • 8 banded overhead squats
b) CONDITIONING

Every 3 minutes for 7 Rounds:

  • 12/10 Calorie sprint on the airbike (sprint)
c) Specific Warm up

  • Box Jump – 5 Box Jumps
  • Power snatch – 5 with empty bar – 5 with 50% working weight – 3 with working weight
  • Ring muscle up – 2 hips to rings – 1 muscle up

WOD:

3 Rounds for time

  • 30 Box Jumps 24/20
  • 7 Power Snatches
  • 4 Ring Muscle ups (Perf: 12 dips)

* weights: 95/65, 155/105, 185/130

Extra:

3 sets

Posted in WOD