WOD
400 M Run
40 Single Arm DB Hang Clean and Jerk
______________
Rest 1 minute
800 M Run
40 Single Arm DB Hang Clean and Jerk
20 Toes to Bar
Rest 1 minute
400 m Run
40 Single Arm DB Hang Clean and Jerk
40 Pull ups
28 min Cap
Fitness: (20 Ring rows + 20 Push ups)
Performance: (10 Ring MU)
Open: (10 Ring MU)
*Today is a longer day, choose a weight on the DB that you can move
and use a progression on the gymnastics that fosters good technique
and large sets. *
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