***Open Gym 8-10am. 10am class + Open Gym 11-2pm***
Conditioning
10 Rounds For Time
5 Burpee Pullover + Strict PU
8 Reverse Front Rack Lunges 135/95#
40 Double Unders
WOD Notes: TD = 20-26 min. Burpee Pull-over = burpee + jump up to PU bar, flip yourself over backwards, lock out dip, come down without letting go of bar, then do strict PU. Scale = 7 GI Janes or 7 burpees + 7 ring rows (if you can’t do a kipping pu). DU scale = 60 singles or 20 DU.
Assistance
a) Snatch Grip RDL – 3×10 @ 105% of Snatch
b) One Arm OH Carry – 2x200m (Switch arms every 50m)