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Thursday WOD 20-10-16

October 19th, 2016

Thursday WOD 20-10-16

1.  Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

+ Optional Extra’s in Open Gym.

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken kipping HSPU
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU

Thank you: http://www.builtbybergeron.com/comptrain-programming/101816

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