9 December 2012 -“AllSport BroFit” / Open Gym

Warm up – on own but focus on squat depth (hip mobility) and overhead position with a snatch grip (shoulder mobility)

Pick 1 or 2 to do.

Strength – Burgener Total
Find 1RM Snatch – Rest 10 Minutes
Find 1RM Clean and Jerk – Rest 10 Minutes
Find 1RM Front Squat

Yes, you have to squat snatch and squat jerk or it doesn’t count.

Main Site WOD
30 Overhead Squats (95/65)
7 Muscle ups
20 Overhead Squats
5 Muscle ups

Scale for MU’s in the WOD is 7 and 5 Bar MU –> 21/15 chest to bar/ring pull ups followed by 21/15 dips on ring or bar set up.

WOD 2
4 Rounds
4 Curtis P’s (135/95)
8 Burpee Box Jumpovers (30/24)
12 Toe 2 bars

rest 2 minutes

Row 1000m

Record Total Time

1 Curtis P = 1 Power Clean + 2 Front Rack Lunges + 1 Shoulder to OH