“DOUBLE FEATURE”
TEAM WOD
Teams of 2
For time:
200cals bike
40 synchronized situps
20 synchronized burpees
40 synchronized situps
200cals bike
*Share the cals on the bike as needed
BURN
For time:
1600m run
1600m run with weight vest
1600m run with weight vest + med ball 20/14
“TRIFECTA”
GYMNASTICS
“MARY”
20min AMRAP
5 handstand push ups
10 pistols
15 pull ups
PYRO WEIGHTLIFTING
10min to find complex max load:
1 power clean
1 hang squat clean
1 front squat
2 jerk
Clean pulls @110% of today’s complex
4-4-4
FIREBREATHERS
For time:
800m row
66 double kettlebells jerk 35/26
132ft handstand walk
Technique/skills
The rope climb
-Foot wrap
Squat snatch
-The Burgener warm up
METCON
“FIRST CUT”
4 rounds for time:
400m run
3 rope climbs
7 squat snatch 155/105
Firebreathers
Legless rope climbs
Squat snatch at 185/130
Lite
6 ground to standing rope pulls
Squat snatch 75/55
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sotts press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
