WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

Every 1:30 x 10

3 Power Snatches

Max 70% of SN 1RM

21-15-9

Cal Row
Wall ball

Timecap 5 min

5 - 5 - 5 - 5 - 5

AHAP

Set every 2:30

Every 2:00 x 4

4 Shoulder presses
4 Push Presses

AHAP

Every 1:30 x 10

3 Power Clean + 1 Split Jerk

Max 60% of C&J 1RM

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 50% of max BS

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 7,5m out/7,5m back)
*Add 5 burpee pull-ups after each round.

7 min AMRAP / YGIG
5 burpee pull-ups / shuttle runs

3 min rest

10 min build up to ~80% thruster