Warm Up 1000M Row - conversational pace, but break a sweat Burgener warm up - Snatch then 4 Rounds - Start with the bare bar increase in weight each round until you get to your workout weight 3 Snatch 5 Pushups This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 15 - 20 minutes, consider dropping the weights down 55% of your max. WOD Ingrid 10 rounds for time of: 3 Snatch @ 135 / 95 3 Burpees over the bar Scores Uncontested. Cool Down Seven Minute upper body stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 200 Meter Row 10 Wall Balls 5 Burpees
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May 2024
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