A: Skill Warm Up
3 rounds
10 Ring Dips
10 Weighted Hip Extensions
B: Prep
:30 on :5 off
PVC Pipe Pass Through
Dragon Pose
Half Front Split
Lizard Pose
PVC Pipe Pass through
Clean and Jerk Progression
C1: Rest
C2: Endurance
10 minutes easy
Run, Row, Bike
*Everyone will choose an endurance piece for this section of the WOD.
D: Met Con
Fore!
In front of a clock set for 12 minutes
4 minutes of clean and jerks
4 minutes of rowing
4 minutes of burpees
Post sum of clean and jerk reps, rowing calories and burpee reps
