WOD

“BBO”

METCON

21-15-9
Burpee Pull Up
Power Clean

Weight: 165/115

MASTERS

21-15-9
Burpee Pull Up
Power Clean

Weight: 115/75

MOVE

15-12-9
Burpee Pull Up
Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
The burpee just got better! Set up under a pull up bar that is just above your reach. Do the burpee with your chest directly under the bar, then jump your chin above the bar with minimal pull. Each repetition will take around 6-10 seconds. Mentally, be ready to spend a good amount of time at this station. For the power cleans, choose a weight you can cycle for 5 reps. Your pull may be smoked from the burpee pull ups, so expect to do 2-3 reps at a time during the workout. Target 12 minutes.

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