Main WOD:

“Skippin’ Town”

90 Speed Skips

60 Sledge Swings (10/8)

30 Slammers (12/8)

10 Parallette Pass Throughs

 

4 rounds*

 

…then 50 Burpees*

 

For total time

 

 

Strength WOD:

Clean & Jerk (20 minute cap)

Warm-up 6, 4, 2 gradually increasing weight, then

1 reps @ 70% 1RM

1 reps @ 80% 1RM

1+ reps @ 90% 1RM

 

 

Post WOD time and max reps at 90%

*If doing Strength WOD, only perform half of Main WOD. Then do Strength