WOD:
#david and goliath
23 Minute Clock
0:00-3:00
Run 400m (OR 325m Air Runner)
Max Chest to Bar Pullups/Pullups or Ring Rows (Rx+Max Rope Climbs)
-Rest 1:00-
4:00-7:00
Run 400m (OR 325m Air Runner)
Max Clean and jerks 135/95lbs Rx+(155/105)
-Rest 1:00-
8:00-11:00
Run 400m (OR 325m Air Runner)
Max Power Snatches 135/95lbs Rx+(155/105)
-Rest 1:00-
12:00-15:00
Run 400m (OR 325m Air Runner)
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m (OR 325m Air Runner)
Max Clean and jerks 135/95lbs Rx+(155/105)
-Rest 1:00-
20:00-23:00
Run 400m (OR 325m Air Runner)
Max Power Snatches 135/95lbs Rx+(155/105)
CASHOUT:
12 Minute EMOM
Odd: 20 Alternating V-Ups + Remaining time Hollow body hold (Rx+15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up)
Even: Easy Ski (OR Rest) or Cardio Machine of choice
OPTIONAL CARDIO:
8 sets
25/20 Calorie Ski erg
-rest 1:1 between sets-
*Perform 75 Double Unders during rest
GYMNASTICS PRESSING CAPACITY:
10 Minute EMOM
6-8+ Strict Handstand Push Ups
*Try to add 1 rep every other minute (or 1 rep every minute) from last time
