Thursday the 28th

(31.71

I.
EMOM (5)
4 Front Squats (Start around 65% and build-up)

II.
Keep cycling through for 8 minutes at moderate pace.
12 Empty bar thrusters
05 Ring dips

III.(a)
50 Bike calories
100 Double-unders
25 HSPU
50 Wallballs 20/14#
III.(b) 5 minutes to complete 1RM clean and jerk, after III.(a)

IV.
21-15-9
Hang squat clean 135/95#
Box jump 24/20″
Toes to bar
Rest 2 minutes
21-15-9
Hang squat clean 135/95#
Box jump 24/20″
Toes to bar

Then,  choose ONE of the following:

Va. 
3 Rounds
Run 600m
Rest 60s

Vb.
3 Rounds
Partner 1: Row 500m
Partner 2: Max reps HSPU
Partner 2: Row 500m
Partner 1: Max reps HSPU
(While one partner rows, the other does HSPU, and the switch happens at the completion of each row. Both athletes will row three times and do HSPU three times.)

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Filed under benchmark, chipper, crossfit, EMOM, fitness, strength & conditioning, WOD

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