WOD 07.12.2022 – Copy

Technique

5 rounds of: 

1 power clean 

1 hang power  clean 

1 front squat

1 split jerk 

(50%)

Skills – progression 

2 bar muscle ups 

10 Double unders

WOD ( Chipper – Cap 21 minutes )

30 Calories row

25 assault bike calories  

20 pull ups 

10 clean and jerk

5 rope climb

 10 clean and jerk

  20 pull ups 

25 assault bike calories  

30 Calories row

Core 

Annie (Cap 10 minutes ) 

50-40-30-20-10 

Double unders 

Butterfly sit ups