Warm-up: 15 Burpees – then, coach-led as a group:
- 10 per side bird dogs
- 10 per side fire hydrants
- 4 three-second hold superman
Mobility: Static spiderman holds, Barbell calf smash (BSL 379), one min per side couch stretch, wrist openers
Strength: 16 min – EMO2M increasing in weight as possible – 2 Hang Power Clean
Conditioning: “The Jolly Roger” from CFNE
8 Minute AMRAP of:
- 7 Power Snatches
- 14 Chest to Bar Pull Ups
- 21 Box Jumps
Today’s WOD is a test of your fitness and therefore there is an “RX” level. RX= 115/80lb Power Snatch, Chest touching the bar for all pull-ups, 24/20″ Box jumps
