Warmup
Core work
-Weighted glute bridge
-Wipers
Strength - every 1:30 8 rounds increasing
Push jerk + split jerk
WOD 20 min
2 MIN on 2 Min rest
Rx
20 db snatches 50/35
Remainder time
Shuttle burpees 25ft =1
(Shuttle then burpee)
Score - shuttle burpees
Must complete the full shuttle burpee to count.
Level 2
20 db snatches 25/35
Remainder time
Shuttle burpees
Level 3
20 db snatches 25/15
Remainder time
Shuttle runs NO burppee
Extra -30 banded ctb pull-ups
Opmerkingen