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