WOD NOTES:
A short test of volume.
Followed by a 7 minute burner.
Fitness
Rowing Calorie tester
90 seconds max calories
30 seconds Rest
60 seconds max calories
30 seconds Rest
30 seconds max calories
7 minute clock
21-15-9
Burpee
Ab mat sit ups
Max reps DU with time remaining
Performance
Pull up density test
90 seconds max strict Pull ups
30 seconds Rest
60 seconds max strict Pull ups
30 seconds Rest
30 seconds max strict Pull ups
7 minute clock
21-15-9
Burpees
T2B
max reps DU with time remaining
Sport
Every 2 minutes x 5
Heaving Snatch balance
5 sets
No hook, no feet Snatches
5 sets of complex:
Clean grip BTN PP + OHS 5+1
For time
30 Calorie Assault Bike
30 Wall Balls
20 Calorie Assault Bike
20 Wall Balls
10 Calorie Assault Bike
10 Wall Balls
