5 Minutes Backwards Skipping

Then...

100 Air Squats
5 Toes To Bar
75 Air Squats
10 Toes To Bar
50 Air Squats
15 Toes To Bar
25 Air Squats
20 Toes To Bar

Squat Jerk 1RM.

50 burpees
40 KBS 35#
30 box jumps 20"
20 wall ball shots 14#
10 deadlift 135#
500m row

(feeling pukey)

Jackie”

1000m Row

50 Thrusters 45#

30 Pull Ups

So, last time I did this, it was at 30# and one minute faster, but it has Rx on it? hmmmmm

WOD

AMRAP in 30min of:

10 pull-ups

5 HSPU

15 box jumps (24")

10 snatch (75#)

15 recline ring rows

10 HR pushups

20 lunge jumps

10 clean and jerk (75#)

400m run

3 rounds +9 reps

Tabata clock starts, 20 seconds of work, 10 seconds of rest as you progress through this whole complex.

100 Box-Jumps
75 Pull-Ups
50 Clapping Push-Ups
25 Burpees

Don't remember my exact time, but think it was in the 18 min range

Endurance Row
(1629m)

then...

5 x 5 Overhead Squat
(100x 5)

then...

core work: 50 hip extensions, 30 glute-ham raises

Skill Work: Skin-the-cat, Ring dips, Muscle-ups, Ring handstands

then...

Complete 2 rounds for time of:
50 Box jumps, 24″/20″
20 Kettlebell Swings, 53#/35#
20 Toes-to-bar
20 Clapping Push-ups

5 x 3 Push Jerk

Compete 5 rounds for time of:
135#/95# Ground to Overhead, 7 reps
11 Burpees

9-15-21 for time...

35 lb. KB Swings
75 lb. Thrusters
185 lb. Deadlifts
600m run