Warmup
20x20m Run, 4 Laps Crab Crawl, 3x20s Kipping Practice, 4 Laps Bear Crawl
WOD 1
Gorilla
For Time (10mins TimeCap)
Buy In: 50 Double Unders
3 Rounds
18 Snatch Grip DL 80/60
15 Box Jump Overs
12 Chest to Bars
Buy Out: 50 Double Unders Unbroken
8 min Rest
WOD 2
Savage Bar
For Time (8mins TimeCap)
50 Clean n Jerk 70/50
Max Burpees (remaining time)
Accessories
30 GHD Back Extensions
30 GHD Situps
30 Hollow Rock: Supermans
30 DB Deltoid Flyes Anterior, Medial, Posterior
7pm Beginner
Warm Up
Double Unders 5 min
2 x 15 Squat Jumps
2 x 15 Ring Rows
Skill
Hang Power Snatch
WOD
Snatch up if you can
10 Min AMRAP
5 Hang Power Snatch 55/35
10 Chest to Bar
Buy Out: 400m run
Core
10 rounds
30:30
Hollow Rocks
Superman
