Coach RobIf you haven’t done 19.5 yet, today’s your last chance. If you’ve already had that...er....”experience”, you can redo it (psycho) or do the WOD below:
RUN AND GUN
400 Meter Run 30 Wallballs (20/16) 400 Meter Run 30 DB Hang Clean and Jerks (50/35)
*a 500M row may be substituted for the 400M run
STRENGTH
Back Squat
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work