Fitness RX Fitness Option 1 Fitness Option 2 1. Strength\Skill With a 16 minute running clock: A. EMOM: 14 Odd: Power Snatch + Hang Squat Snatch + Squat Snatch Even: :30 Sec Box Walk (Video Here) B. Establish a 5RM Front Squat in remaining time 2.WOD 3 Rounds for Time: 75 Double Unders 50 Air
Rest
“Hot Death” 1,000 Meter Run 3 Rounds: 10 Clean and Jerks (135/95) 10 Chest to Bar Pull-Ups 10 Burpees 1,000 Meter Row
AMRAP 12 100 Double Unders 50 Lateral Burpee Over the Bar 30 Squat Clean Thrusters (135/95) 10 Muscle Ups
Strength Build to a heavy 1 Rep Max for the Day Deadlift Conditioning 30 Deadlifts for time at 75% of above number *OTM (On the minute) 20 Double Unders
5 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
1000m Row -into- 21-15-9 Kettlebell Swing (70/53) Overhead Squat (115/80)
I have received a lot of questions lately about the hook grip, and whether or not we should hold onto it in the receiving position of overhead movements. This is a great video by Chad Vaughn on the subject, and helps us understand when we should release it and why. See you on the floor,
AMRAP for 12 Minutes 10 Burpees 25 Double Unders
All Athletes Rest