Warmup

pvc pipe pass thrus
10 empty pvc pipe push jerks
10 bb empty Push Jerks

Weightlifting - 2 Push Jerks

2 Push Jerks: EMOM x 8 min: 2 reps @ 80% or more
*build only as form allows

Gymnastics

5 min Double Under Practice

WOD - 09/21/2017 - WOD

RX
5 rounds for time
7 ring MU
14 Bar over burpees
21 OHS (95/65)
28 UB DU


FITNESS
5 rounds for time
14 chest to bar pull-ups
14 Bar over burpees
21 OHS (65/45)
56 Single under


Fitness Warmup

500m Row
rest 1 min
500m row
*add up total number over 500 or under 500 on both and 2 Burpees for every m under and 1 burpee for every m over

Fitness Skill

8 min alt EMOM
30 sec HS Hold
8 bent over rows each arm

4 sets ME unbroken Hollow Rocks

Fitness WOD - 09/21/2017 - Fitness WOD

21-15-9
Cal Row
Burpees over the rower
Gob Squats