Attention – Please do not run in the bike lane. You take the risk of being run over and flipping an innocent biker over the handlebars.
Warm-Up
400M Run
-Then-
2 Rounds
5 90/90 External Rotation
5 Snatch High Pull from each position
5 Arch To Hollow Press
5 Front Squat with 3 second Pause at the bottom
Skill
Pull-up
Bar Muscle-up
WOD
In 7 Minutes
800m Run
Then AMRAP
7 Snatches 95|65
7 Thrusters
7 Pull-ups
Rest 3 Minutes
In 7 Minutes
600m Run
Then AMRAP
5 Snatches 115|75
5 Thrusters
5 Chest to Bar Pull-ups
Rest 3 Minutes
In 7 Minutes
400m Run
Then AMRAP
3 Snatches 135|95
3 Thrusters
3 Bar Muscle-ups
*3 Seperate Scores
Level 2- 75|55, 95|65, 115|75, 7 Chin over bar, 5 Banded Chest to bar, 3 Jumping bar muscle ups
Level 1- 65|35, 75|55, 95|65, 7 Jumping pull ups, 5 Ring rows, 3 Banded pull ups
Extra Work
8 Rounds For Calories:
:20 Bike
:10 Rest
– Rest 2:00
8 Rounds For Calories:
:10 Bike
:20 Rest