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WOD - Mo 01.11.21

WARM UP For time:

1 Burgener Clean Warm Up

-- then --

3 rounds of:

5 Hang Clean High Pulls, pick load

5 Push Press, pick load

30 Single Unders STRENGTH Power Clean 3-3-2-2-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

METCON For time:

25 Bench Press, 60/40kg

-- then --

3 rounds of:

10 Chest-to-bar Pull-ups

15 Burpees

20 Wall Balls, 20/14 lbs

-- then --

25 Bench Press, 60/40kg

Warm Down Tabata Russian Twist


The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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