Mar 15, 2019

 

a) WARM UP:

  • Row 500m

Then 3 rounds of:

  • 8 Power Snatch (round 1, empty bar, rounds ⅔ build)
  • 6 Bar Facing Burpees
  • 8 Beat Swings
  • 6 Pull ups (rounds 2, Bar Muscle Ups)
b) WOD:

Workout 19.4

For time:

3 rounds of:

  •  10 snatches
  •  12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

  •  10 bar muscle-ups
  •  12 bar-facing burpees

Time cap: 12 minutes

Rx: Men snatch 95 lb., Women snatch 65 lb.

Scaled: 

Men snatch 65 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups,

may step over bar on the burpees

c) AFTER PARTY WOD 2:

3 Rounds for time:

  • 400m Row
  • 20/15 Calories on AAB
  • 10 Front Squats (135/95) ** can be taken from rack
Posted in WOD