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