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WOD - Saturday, 3/2/2019

Warm-up
Dynamic Warm Up #1
2 rounds
:45 Mountain Climbers
:45 Lunges (Alt)
:45 Hollowrocks
:45 Yoga Push ups


Weightlifting: Split Jerk

5-5-5-3-3-3-1-1-1
Build across. If you hit a 1RM, awesome. Push Jerks are OK
 

Metcon
For Time:
3 Ring Muscle Ups (6 Burpee pull ups)
25 HSPU (seated DB Press)
3 Ring Muscle Ups
50 USSR KBs (70/53)
3 Ring Muscle Ups
50 USSR KBs (70/53)
3 Ring Muscle Ups
25 HSPUs
3 Ring Muscle Ups

 

Cap: 18:00 - if capped, add 1 second to 18:00 for every incomplete rep

Warm-up
Dynamic Warm Up #1
2 rounds
:45 Mountain Climbers
:45 Lunges (Alt)
:45 Hollowrocks
:45 Yoga Push ups

Weightlifting: Split Jerk

5-5-5-3-3-3-1-1-1
Build across. If you hit a 1RM, awesome. Push Jerks are OK
 

Metcon
For Time:
3 Ring Muscle Ups (6 Burpee pull ups)
25 HSPU (seated DB Press)
3 Ring Muscle Ups
50 USSR KBs (70/53)
3 Ring Muscle Ups
50 USSR KBs (70/53)
3 Ring Muscle Ups
25 HSPUs
3 Ring Muscle Ups

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