Wednesday 12/18/24

Fire!!!

RX

For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)

INTERMEDIATE

For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)

BEGINNER

For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)

Skill Work

Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.