WOD

Burn Baby Burn

By Lance Mosley

6/8/20

Warm Up

3 rounds:

:30 single unders
3 lunge elbow to floor (each side)
3 front squats (empty bar)
3 Push Press (empty bar)
3 thrusters (empty bar)
-into workout prep-
2 rounds: (increasing intensity from round 1 to round 2)
20 double under
5 thruster 75/55
5 bar facing burpees

WOD

2 Rounds

100 Double Unders
25 Thrusters (75/55)
25 Bar Facing Burpees

- Rest 5:00 -

For Time:

200 Double Unders
50 Thrusters (75/55)
50 Bar Facing Burpees

Accessory

3 sets

30 Sec Dead Hang (pull up bar)
10 Single Arm Bent over row (R&L) (light to moderate weight)