Yesterday’s 9am class chipping away at some rowing and front squats! 

WOD:

#clean up

Every 1:30 for 18 minutes complete the following:

1 Power or Squat Clean + 5 Lateral Barbell Burpees

Starting weights 135/95lbs. Rx+ 155/105lbs (Scale to 115/75 or 95/65lbs)

Goal is to add 5 to 10lbs each round. If you fail, before the 12th round go back to approximately 80-85% of the last weight you completed and use for the remainder. 

UnLoaded (Non Barbell) Option:

Every 1:30 for 18 minutes complete the following: 

5 KB Tators + 5 Burpees 

CASHOUT:

2rds of 

200m Farmer Carry

200m Run

20 Grasshoppers (R/L=1)

COMPETITORS:

#clean up

Every 1:30 for 18 minutes complete the following:

1 Power or Squat Clean + 5 Lateral Barbell Burpees

Starting weights 135/95lbs. Rx+ 155/105lbs (Scale to 115/75 or 95/65lbs) 

Goal is to add 10lbs each round. If you fail, before the 12th round go back to approximately 80-85% of the last weight you completed and use for the remainder. 

Gymnastics Conditioning

60 Strict HSPU

Conditioning
3 RFT:
15 D-Ball Shoulders, 50lb
10 DB 1-arm Snatches, 50lb
15 Calorie Bike