August 29, 2016

(photo cred: @joekimstudios)

You may have caught Team WOD Gear Toaster Strudel repping RXD at the Summer Shakedown via IG Story this weekend. Kelly & Kathleen placed 1st in the women’s bracket for the floater WOD of 8 minutes to complete: 30 chest-to-bar pull ups + establish max clean and jerk! Total: 345#??? Way to go ladies!!

(WOD)

A) EMOM 20 MIN:
Odd: 3 Power Cleans
Even: 10 Burpees
*you choose the weight. building is OK

(SUPPLEMENTAL)

A) 1 1/2 FRONT SQUATS

4 x 3 @ 70-75%
…Rest 3 minutes between sets…

B) COMPLETE 3 SETS:
Bar MU’s max reps
(Rest as needed)

C) COMPLETE 3 SETS:
Bar dips max reps
…Rest 1 minute between sets…

(BURN)

A) 12 MIN TIME CAP:
1 Mile Run buy-in, then:

B) AMRAP in remaining time of:
20 Burpees
15 Toes-to-Bar (leg lifts)
10 Kipping HSPU (DB strict press)