WOD 200730 - THURSDAY

WARM UP

Burgener Warm Up (Snatch)


2 Rounds

100m Run

8 Hollow Swings + 5 scapular pull ups

5 Broad Jumps

10 Walking Toe Touches + 10 Heel Kicks




S/S

5-5-5-3-3


3x5 Deadlift

Moderate load

2x3 Deadlift

Heavy load

super set w/ Negative Pull-Ups


WOD

4 RFT


5 Power Snatch

10 Box Jump Overs 24/20

200m Run


RX: 115/75#

RX+: 135/95#


TC: 18 MINS

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