SAT 7/1/23 - 9AM - 11AM - Partner WOD / OPEN Gym -

WARM-UP | 4:00

AMRAP 4:
20 jumping jacks
10 KB deadlifts
10 scap pull-ups
5 burpees

Chest to Bar Warm Up

5 kip swings + 3 kipsKeep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.

5 kipping pull-upsKeep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-upsKeep the legs straight throughout the swing, but arch further and press down harder.

3-6 chest-to-bar pull-upsPush Away harder and cycle reps faster without bending the knees excessively.

Kettlebell Warm Up

3 rounds:
5 Russian KB swings
– Build load each round.

MINI ROUND | 3:00

1 round:
P1: 4 burpees
P2: 4 burpees
P1: 4 KB swings
P2: 4 KB swings
P1: 2 chest-to-bar pull-ups
P2: 2 chest-to-bar pull-ups
– Use workout variation of each movement.
– Focus on speedy transition logistics.

WOD

8 rounds for time with a partner:
30 burpees L2- 20 burpees L1-16 burpees
20 Russian KB swings L3-70/55# L2-55/35# L1-35/25#
10 chest-to-bar pull-ups L2-Pull ups L1-6 Jumping Pull ups
– Split the work as needed.

SCORE: TOTAL TIME