Fri Oct 6 "TRON B'day WOD"

Birthday WOD for the guy that holds us all together - literally and figuratively! TRON B'day WOD! Pull Overs, Handstand Pirouettes and Free Standing HSPU's! Handstand obstacle course. I'm kidding.. whatever sounds fun!

Move

1) 2 Hang Power Snatches: EMOM x 10 at light load

2) 20 Minute AMRAP:

30 Single-Unders (or 1 Min DU Practice)
6 Alternating DB Power Snatches
30’ Bear Crawl (wall-to-wall in main area)
6 Double Dumbbell Clean + Push Press

Train

1) 1 Snatch: EMOM x 10 building to heavy

2) “TRON B'day WOD”

20 Min AMRAP:

1-2-3-4-5-6…
x10 Double-Unders
Squat Snatch @ 165/115
x10 Feet HS Walk
Clean & Jerk @ 165/115

Stimulus

1) Start at whatever weight you want based on your comfort level with the snatch. You can build and then stay at a technical weight or shoot for a new PR

2) Ascending rep scheme on all movements. Flow goes like so:
10 DUs, 1 Snatch, 10’ HS Walk, 1 Clean & Jerk
20 DUs, 2 Snatch, 20’ HS Walk, 2 Clean & Jerk
30 DUs, 3 Snatch, 30’ HS Walk, 3 Clean & Jerk
…