WOD 200709 - THURSDAY

WARM UP

Burgerner Warm Up (Clean)


5 AMRAP

3 Inch Worm to Push Up

20 Mountain Climbers

10 Ring Rows or 5 Pull Ups

100m Run




S/S

5 Sets


1 Clean Pull + 1 Power Clean + 1 Hang Power Clean

*Build to Heavy set

superset with:

5 ring dips


WOD

4 RFT

300m Run

20 SA DB Hang Clean & Jerk

10 Chest to Bar Pull Ups


RX: 50/35#


RX+: 5 RDS


TC: 20 MINS

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