WUWOD
2 Rounds of
100m Jog
10 Air Squats
10 Bent over KB Row
10 Push Ups
10 PVC OH Squats
10 PVC Strict Press
10 PVC Thrusters
10 Burpees
WOD 1
For time:
30 Muscle Ups
REST 5 MINS
For time:
30 Squat Snatch @ 60/40
*5 min cap on each movement
*Complete as many reps as possible in the 5 mins
WOD 2
QUARTER GONE BAD
5 Rounds for time of:
15 sec Thruster @ 50/35 RX+ 60/42.5
45 sec Rest
15 sec Weighted Pull Ups @ 15/10 RX+ 22.5/15
45 sec Rest
15 sec Burpees
45 sec Rest
*15 mins
*Scale so every 15 secs is fast and unbroken
*Go hard on the burpees aim for 7
Additional Work
15 Mins after class
3 Rounds for quality of:
20 Ring Rows
15 Strict TTB
10 Triple Under