Monday, July 24th 2017

(Short Strength/Partner Metcon)

Warm-up: (15 Min)
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength: (5 Min)
5 Min EMOTM
2-5 Strict Weighted Pull Ups

NOTE: Encourage athletes to find a weight or version of the strict pull up that will allow for 2-5 reps each round.  It goes quick so athletes should find a challenge and stick with it.

Conditioning: (27 Min - 10 Min Warm Up, 17 Min WORK)
Complete the WOD with a partner in 17 mins
One athlete works at a time

60 Deadlifts (135 / 95lb)
30 Burpees
60 Front Squats (135 / 95lb)
30 Burpees
60 Push Press (135 / 95lb)
30 Burpees *Note Time*
AMRAP (in remaining time)
Clean & Jerk (135 / 95lb)

Scaling:
Stay LIght
Decrease Reps