2.7.2018

Wednesday

Gymnastic Skills and Drills:

  • Bar MU

4 ME UB Set

Rest 1min

7 rep max ea set

  • Reverse flight simulater

6 min cap

50-45-40 etc

Strength

  • 8 Min EMOM     

DB Farmer carry Lunge 85/60

  • DB Bench Press 4x12 Climbing

WOD

For Time

10 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

Time Cap: 20 minutes

Athlete must alternate hands for

each dumbbell snatch and face

the box for the Burpee Box Jump Overs.