Crossover – Sat, Apr 20

Birdneck – Crossover

Metcon (Time)

500/450 meter row THEN

** 4 rounds

50 single DB overhead walk 35/25 (rx+=50/35)

10 single DB shoulder to overhead (switch on 5)

** 500/450 meter row THEN

** 3 rounds

10 lateral bar hops

10 deadlifts 135/95 (rx+=165/105)

500/450 row THEN

** 2 rounds

10 thrusters 75/55 (rx+ = 95/65)

10 TTB

** 500/450 row

DEVO

Birdneck – Daily WOD

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Metcon (Weight)

9:00-9:20 work to a heavy complex of:

1 POWER CLEAN +

1 SPLIT JERK +

1 HANGING SQUAT CLEAN +

1 SPLIT JERK

Metcon (AMRAP – Rounds and Reps)

Teams of 3

0:00-9:00

3 devil press 35/25 (rx+=50/35)

6 double DB box step ups

10:00-19:00

10 TTB

5 BOX JUMP OVERS

20:00-29:00

5-8 SKILL LEVEL HSPU

10 DOUBLE DB FRONT RACK SQUATS.

30:00-40:00

25 D.U. (RX+=35)

10 WBS (RX+ 11/10 FEET)