Friday, 25 March WOD

Warm-up

• 3 Rounds
  • 1:00 Machine
  • 20 Air Squats
  • 10 Push Ups (on bench or box for round 1)
  • 5 Scap Pull Ups / Kip Swings (rd2) / Pull Ups (rd3)
• Barbell Warm Up: (empty BB)
  • -Front Rack Stretch
  • 2 Sets of:
    • -5 Tempo Front Squats
    • -5 Push Press
    • -5 Thrusters

METCON

• For time:
  • 40 Thrusters, 115/75 lbs
  • 100 Double Unders
  • 30 Thrusters, 115/75 lbs
  • 80 Double Unders
  • 10 Thrusters, 115/75 lbs
  • 60 Double Unders
• — then —
• 180 Dumbbell Snatches, 50/35 lbs
• 45 Burpee Muscle-ups

Complete in teams of 2. Split reps as desired, i would suggest doing 5-10 on the Thrusters and 2-3 on the wall walks. Try holding onto 10-20 reps on the DB snatch and alternate sets of 3-5 on the burpee muscle ups. Scaling Options: Use a weight that is moderate/light for the Thrusters, at least sets of 5 or more at a time. DB snatch weight should be light in order to keep 10-20 reps touch and go or very fast singles. Scale to burpee bar muscle ups if needed or 90 Burpee pull ups! Time Cap: 35 mins