1. WARM UP
A. Mobility
B. Dynamic Warm Up
- Row 1000m
C. Burgener Warm Up
2. BUY IN
10 sets of 5 Strict Bar Pullups
Form is hollow, tight, toes pointed, with active lat active
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip
3. WOD - "ISABEL"
For time:
- Snatch (135/95#), 30 reps
4. CASH OUT
- Tabata Sledgehammer Strikes
- Tabata Burpees
- Tabata Sledgehammer Strikes
Alternate R & L side swings each interval.
The round with the smallest amount completed is your score.
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