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Birdneck – Daily WOD

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1-Mile Run (Time)

Max Effort 1-Mile Run

Megan (Time)

21-15-9

Burpees

KBS 53/35

Double unders (2:1)
This is a benchmark so for today workout do 2:1 single unders. 42-30-18.

Metcon (No Measure)

ACCESSORY WORK:

5 ROUNDS NFT

3 TEMPO SNATCH DEADLIFT AT 50% YOUR 1RM SNATCH. TEMPO IS 3-2-3 (3 SEC UP; 2 SEC HOLD; 3 SEC DOWN)

https://www.youtube.com/watch?v=MAJpH6oXqwM

50 FT SAND BAG OVERHEAD WALK (CLEAN AND JERK THE SAND BAG OVERHEAD AND WALK DOWN AND BACK 25 FT.

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