WOD1187 - TUESDAY, MAY 1st

CF

Warm-up:
3 Rounds
:60 Goblet Squat Hold
Run 200m
15 Ab-mat Situps

Strength:
Squat Clean
Every 45 seconds for 9 Minutes
1 Rep at 72.5-80%

Metcon:
RX
For Time:
100′ Handstand Walk
15 Overhead Squat 155/115lbs
20 Bar Muscle Ups
15 Overhead Squats
100′ Handstand Walk

Scaled
For Time:
100′ Burpee Broad Jumps
15 Overhead Squat 115/75
20 CTB Pull-ups
15 Overhead Squats
100′ Burpee Broad Jumps

Sidework (optional):
A. Gymnastics
8 Rounds:
Run 200m
10 HSPU

B. Accessory
GHD Sit Ups
5×15
Rest as needed

CF LITE

Warm-up:
Same as class.

Strength:
Every 45 seconds for 9 Minutes:
3 Hang DB Squat Cleans

Metcon:
For Time:
100′ Burpee Broad Jumps
15 Goblet Squats (heavy) 
20  Pull-ups or Ring Rows
15 Goblet Squats
100′ Burpee Broad Jumps