WOD:

7 RDS 7 DL 225/155 200m Sprint Rest 1:00

Accessory:

3 Sets 15 GHDS 20 Glute Bridges 25 steps OHWL with 45/35 plate Rest as needed

 

Comp Rx:

1. Conditioning AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

2. Gymnastics Conditioning 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar

3. Recovery Row 10 Minute Recovery Row