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Strength WOD:
Perform the following for quality (20 minute cap):
Thruster
Warm-up: 8, 6, 4 rep, gradual weight increase
3 reps @ 65% 1RM
3 reps @ 75% 1RM
3+ reps @ 85% 1RM
Conditioning WOD:
“Death by Burpee Swings” (53/35)
With a continuous running clock, on minute one, perform 1 Burpee and 1 KB Swing. Minute two, perform 2 Burpees and 2 KB Swings. Minute three, perform 3 Burpees and 3 KB Swings. Continue this method until you are unable to complete the specified number of Burpees and KB Swings.
Post max reps, completed minute and extra reps to comments
Thru the 8s + 10 burpees
I’m tired. Only 3 thrusters at 85% (85#)
9 @ 103# 85%
Had to cut out early so I did 3 rds starting at sets of 5,6,7
4 reps @ 85# (90%)
11/11 burpees/kbs completed
16=1 minute max rep burpees
Made it all the way through 9’s.
16 burpees max
10 rounds
18 burpees
Strength WOD: 5 reps @ 125#
Conditioning WOD: 10 +17 Rx ( I was trying to get you Rhonda!)
Christian’s Special WOD: 22 KBS, 16 Burpees, 351M Rowed
Congratulations Christian for going to Bishop Kelley.