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WOD

“Fire Starter” (Time)

“Fire Starter”

For Time:

3 Rounds of

7 Thrusters

7 Burpees

50/35 Calorie Row

3 Rounds of

7 Thrusters

7 Burpees

50/35 Calorie Row

3 Rounds of

7 Thrusters

7 Burpees

Subs

40/30 Cal Bike or 600m Run

RX+-Same as RX

RX -75/55#

50-59-65/45#

60+-55/35#

Basics-20 Cal Row, 3 Reps of , Thrusters (PVC/BB) Burpees
DESCRIPTION

You’ll complete all 3 rounds of the Thrusters and Burpees before moving onto the rower/bike/run

We can expect this piece to take around 10-18 minutes to complete

AFTER PARTY

50%: Snatch Technique- SGPJ OHS SB (50% of 1 RM Snatch)

3 Snatch Grip Push Jerks +

2 Overhead Squats +

1 Snatch Balance

53%: Snatch Technique- SGPJ OHS SB (53% of 1 RM Snatch)

3 Snatch Grip Push Jerks +

2 Overhead Squats +

1 Snatch Balance

56%: Snatch Technique- SGPJ OHS SB (56% of 1 RM Snatch)

3 Snatch Grip Push Jerks +

2 Overhead Squats +

1 Snatch Balance

59%: Snatch Technique- SGPJ OHS SB (59% of 1 RM Snatch)

3 Snatch Grip Push Jerks +

2 Overhead Squats +

1 Snatch Balance

62%: Snatch Technique- SGPJ OHS SB (62% of 1 RM Snatch)

3 Snatch Grip Push Jerks +

2 Overhead Squats +

1 Snatch Balance

65%: Snatch Technique- SGPJ OHS SB (65% of 1 RM Snatch)

3 Snatch Grip Push Jerks +

2 Overhead Squats +

1 Snatch Balance