Aly
WOD
5 Rounds:
21 Air Squats
15/12 Calorie Row
9 Alternating Dumbbell Snatches (50/35#)
* Post time to the whiteboard. A 10/7 calorie assault bike can be substituted if we are short on rowers.
Accessory Work
1. Gymnastics Conditioning
5 Rounds:
60 Seconds Light Row
40% of Max Kipping HSPU
2. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%
3. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%
