Strength WOD
A1) Back Squat 8/6/4/2
B1) Weighted Push ups 10/10/10/10 (find your heaviest set of set)
WOD
500 M Row (this is a sprint)
Rest 2 minutes
40 Burpees
(score row time and burpees separately)
Gina working her Push Jerk!
Competitors WOD
10 min Find a Heavy Set of 5 Unbroken Power Snatches
10 min Snatch Balance find a heavy set of 2 (heavier then last time)
Muscle up Progression
(10 min cap)
*If you have Muscle ups- String together sets of 3 until you get to 30- (Score = time)
**If you do not have muscle ups then work on muscle up progressions
Skill Work
7 sets for time 35 Unbroken Double Unders