HAPPY BIRTHDAY JIMMY & SHAUN! / “CHUTES & LADDERS” WOD 8/7/18

Happy Birthday Jimmy & Shaun! We hope you enjoyed your days!!

WARM UP:

400 M. Run or Row

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Snatch Extensions

10 Snatch Pulls

Then:

Mobility

WIN

SKILL: (Gymnastic Capacity – T2B Test)

EMOM 12

8 T2B

*At Min. 8 add 1 rep until failure. Stop after the 12th Min.

**Sub. Knee Raises accordingly.

WOD: (Slow Glycotic – Strength Test)

“CHUTES & LADDERS”

AMRAP 20

1 Snatch (Start at 60% 1RM)

50 Double Unders

(Add 5-10lbs every round)

*Work to a new 1RM Snatch.

*Compare everything to 5/1/18

FIT

SKILL: (Aerobic Capacity Test)

For Time:

50 Bar Facing Burpees

LIFT:

Front Squat

Build to 50% x 3

WOD: (Max Strength Endurance Test)

AMRAP 20

35 Double Unders

3 Front Squat

*Start at 50% and build to a 3RM.

**Compare everything to 5/1/18