Tuesday, April 10,2018
4:30 class in the middle of their row
041018 WOD
A. Skill warmup: Double-Unders
10 sets of 5 singles + 1 DU
20 sets of 3 singles + 1 DU
20 singles right leg
20 singles left leg
50 DU *timed, scale athletes accordingly*
B. Strength warmup:
Burgener Warmup w/PVC
Followed by…
2 sets of:
3 Hang Power Snatch + 3 Hang Snatch + 3 Overhead Squats 45/35Metcon:
C. 20 Minute AMRAP
50 Double-Unders*
5 Squat Snatches @135/95
10 Burpees OTB
*Scale DU accordingly, sets should take no more than 1:00. Snatches should take no more than 0:45. Goal for Rounds 8-12 Total*
>>On-ramp
C. 20 Minute AMRAP
80-100 singles
5 hang power snatch
10 modified burpees