Warmup 10’
Burgener WU
Skill 10’
- Gymnastic Volume
Strength 15’
- DE: Snatch 12 sets of 2 reps @ 70% of 1RM on 1:30
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.
WOD
Four rounds, each for time, of:
- Run 200m
- 15 Burpees
Rest 2:00 between rounds. Post times to comments.
Stretching 5’
MWOD - 10’
roll out hammies.
5’ squat
CW:
ReplyDelete2:16
3:16
3:09
2:47
Gymnastic Volume: Kipping pull-ups: 2,2,2,2,2,2,2,2,2,2
It was fun just to go all out on the first round! After that, a little bit of pacing to get through the following rounds. I pushed on the last, especially the burpees. Fun!
ReplyDelete2:17, 2:27, 2:26, 2:18.
ReplyDeleteGymnastic volume: Ring dips. 4-4-4-4-4-4-3-3-3-3.