WARM UP
1) Mobility / Tabata Bike (10/20) / 5x Sled Push & Pull
2) Barbell Warm up
3) Accessory: EMOM x 5, 2 Rope Climbs
1) Mobility / Tabata Bike (10/20) / 5x Sled Push & Pull
2) Barbell Warm up
3) Accessory: EMOM x 5, 2 Rope Climbs
BARBELL
EMOM x 10, Power Snatch + Overhead Squat + Hang Squat Snatch @ 70%
BODY-WEIGHT ONLY
For time / 15 cap
Row 50/40 cals
40 Push ups
30 Ring Rows
20 Knee ups
10 Burpees
20 Knee ups
30 Ring Rows
40 Push ups
Bike 50/40 cals
For time / 15 cap
Row 50/40 cals
40 Push ups
30 Ring Rows
20 Knee ups
10 Burpees
20 Knee ups
30 Ring Rows
40 Push ups
Bike 50/40 cals
WOD
Festivus Workout #3
For time / Partner / 10 cap
– 20 Synchro Burpees (those competing do Synchro Plank Claps)
– 40 Am. KBS 55/35 | 45/25
– 80 Wall Balls 20/14/10
– 40 Am. KBS
– 20 Synchro Burpees
Festivus Workout #3
For time / Partner / 10 cap
– 20 Synchro Burpees (those competing do Synchro Plank Claps)
– 40 Am. KBS 55/35 | 45/25
– 80 Wall Balls 20/14/10
– 40 Am. KBS
– 20 Synchro Burpees
KICKER
20 seconds: Max Effort Cals Bike
20 seconds: Max Effort Cals Bike