Hot Air Balloon

Mar 30th, 2021

Category: Uncategorized

Hot Air Balloon

John

Warm-up
2 Rounds
80 Singles*
6 Bent Over Rows
6 Burpees
6 Muscle Snatches**

*Rnd 2 – 40 Dubs
**Rnd 2 – 6 OH Squats

Mobility
Calf Rolling
Thoracic Rolling

Strength
EMOM18
2 Squat Snatches
40 Double Unders
Rest

ADV – Heavy Rope

Snatches- start at 70% of 1RM Squat Snatch and build throughout the 6 sets

WOD
In 10 Minutes

Buy-in:
30 Overhead Squats 115|75

Then Ascending AMRAP
3 Pull-ups
3 Bar Facing Burpees
6 Pull-ups
6 Bar Facing Burpees
9 Pull-ups
9 Bar Facing Burpees
Continue to ascend by 3’s until 10 mins is reached…

Level 2- 95|65
Level 1- 75|45, 2-4-6
ADV – 135|95, C2B

Extra Work
3 Rounds
250M Ski
7 Sandbag Over Shoulder 140|90
200M Run
14 T2B
2:00 Rest