WOD: Saturday, December 9th, 2017

Warm-up: Group Dynamic

  • Burgener Warm Up


Strength: Squat Snatch

  • Build to a Heavy Single  

 

Workout: 10-1 Reps

  • Squat Snatch

Between Rounds: 3 Bar Muscle ups + 21 Double Unders

Weight used is 70% to 80% of what you hit during strength portion 

Bar Muscle up Sub is 6 Strict Pull ups

Skill: Hand Stand Push ups

  • Work on strict, kipping, progressions, negatives, etc.

 

Core: 6 Rounds

  • :45 – 6 inch leg hold
  • 15 Evil WHeels