Friday, November 27, 2020

PRE: Movement Standards

WOD: “Burn the Bird” For Time:

  • 30 Clean-and-Jerks (135/95 lb)

-Rest 5 minutes

-Then, 5 Rounds of:

  • 15 calorie Bike

  • 15 Kettlebell Swings (53/35)

-Rest 4 minutes

-Then, 4 Rounds of:

  • 4 Pull-Ups

  • 8 Push-Ups

  • 16 Air Squats

-Rest 3 minutes

-Then, 3 rounds of:

  • 15 Box Jumps (24/20 in)

  • 15 calorie Row

-Rest 2 minutes

-Then, 2 Rounds of:

  • 20 Wall Ball Shots (20/14 lb)

  • 30 Sit-Ups

-Rest 1 minute

-Finally, perform:

  • 50 Burpees

POST: Rest and Recover

Donna RahnComment