WOD163 - Wednesday, November 26th

RX

1. Warm-Up
Row 750m
20 Overhead Squats with an empty bar

2. Snatch
3-3-3 at 75-80%
2-2-2-2 at 80-85%

3. “Air Force WOD”
For Time (Time Cap: 20-minutes)
All at 95/65lbs

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
There is a catch, the workout begins with 4 burpees and at the start of every minute you must perform 4 burpees before picking up the barbell again.
The slower you go, the more burpees you do.
Good luck.

SCALED

1. Warm-Up
Row 750m
20 Overhead Squats with a PVC

2. Skill: Hang Power Snatch + OHS 5x3

3. For Time (Time Cap: 20-minutes)
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
There is a catch, the workout begins with 4 burpees and at the start of every minute you must perform 4 burpees before picking up the barbell again.
The slower you go, the more burpees you do.
Good luck.

COMPETITION

1. Side Work
5RFT
20cal. AAB
12 HSPU