WOD:

#19.4primer

On The 2:00″ x 3 Rounds (18:00):

1) 15/12 Calorie Row (or 12/10 Cal Bike or 200m Run) 7 Power Snatches, 7 Overhead Squats

2) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run) or , 15 Box Jump Overs (24/20)

3) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run) , 7 Thrusters, 7 CTB Pull-Ups

Barbell – 95/65lbs

Stimulus wise, we are looking for a loading that we are very confident we could cycle for 25+ repetitions on any given movement here. Light load, and focused on technique. For all stations, we need to be completed by the 1:30 mark. If we exceed that time limit at all, let’s scale back the volume or the loading to ensure we stay within those parameters. We want the rest to make sure we are not turning this into full AMRAP of sorts.

BeachFit will do:

1) 15/12 Calorie Row (or 12/10 Cal Bike or 200m Run) 8 DB Power Snatches, 8 DB Goblet Squats  (50/35 or 35/20lbs)

2) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run), 15 Box Jump Overs (24/20)

3) 15/12 Calorie Row  (or 12/10 Cal Bike or 200m Run) , 8 DB Thruster Thrusters, 8 Ring Rows 

CASHOUT:

#odds and ends

40/30 Cal Ski Erg

150ft DBall Carry (150/100lbs)

10/7 Bar Muscle Ups *Sub Jumping Box Muscle Up or 10 Dips + 10 Inverted Barbell Rows or Rope King Kongs