NEWS

SUN WOD Recording: Rhythm is a Dancer

WOD

“Open 17.1…Kinda”
10 Dumbbell Snatch
15 Burpee Step Ups
20 Dumbbell Snatch
15 Burpee Step Ups
30 Dumbbell Snatch
15 Burpee Step Ups
40 Dumbbell Snatch
15 Burpee Step Ups
50 Dumbbell Snatch
15 Burpee Step Ups

WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total snatches (5 per side), alternating arms. Then complete 15 burpee step ups to a chair or ledge. If you have a box feel free to do burpee box jump. The snatches increase in reps by 10 each round and the burpee step ups remain 15 reps. Target sub 20 min. 

httpv://www.youtube.com/watch?v=oubmZcbd4Zs

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ENDURANCE

3 Rounds
600 meter run
400 Meter Run
200 Meter Run
Equal work:rest

BARBELL CLUB

Burgener Strength
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Strict press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)