Mrs. Silver Fox
WOD
“Professor Chaos”
For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95#)
800 Meter Run
15 Power Snatches (135/95#)
800 Meter Run
30 Chest to Bar Pull-ups
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
Olympic Lifting Class
1. Every 90sec x 7: 2 Deadlifts (climbing)
* Touch and go reps. Work to a heavy set, but not a max effort.
2. Every 90sec x 7: 2 Front Squats (climbing)
* Work to a heavy set, but not a max effort.
2. Every 2:00 x 6: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (climbing)
* Work to a heavy set.
Accessory Work
1. Gymnastics Conditioning
For Time:
21-18-15-12-9
Kipping Handstand Push-ups
Box Jump Overs (24/20)
