December 8, 2017

December 8, 2017

dynamic :

4 minute clock 

5 no pushup burpees

10 med ball cleans

15 second hanging l-sit 


mobility :

partner tricep smash


strength :

14 minute clock (warmup + work ) to build to heavy complex of :

snatch pull + hang snatch 


wod :

every 2:30, for 5 total sets :

2 rounds 

5 overhead squats (105/75)

10 burpee over bar


notes :

- rx+ = 135/95

- level 2 = 85/55 + burpee with step over bar

- level 3 = 55/35 + burpees (no step over bar required)


accessory work :

10 minutes to work on gymnastics movement of choice. 


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