CrossFit WOD, May 14, 2018

Tommy Mac

Metcon
30:00 Time Cap so scale accordingly, half the reps, do one round instead of 2, half the burpees, lower the load, whatever you need to do. It should take 20-25 mins

Warm-up
Row 250
Then 2 Rounds
9 PVC Passthrough
7 PVC Overhead Squats
5 Pvc Push Jerk
3 PVC Thrusters
1 Burpee

Mobility
:30 Overhead Band Pull-apart while in bottom of squat
1:00 Wrist Stretch
1:00 Back Rack elbow rotations
x2
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

PMOD
Tabata Hollow Rock (Max reps)
4:00 Tabata
Hollow Rock Holds
scale to :10 work, :20 rest
*Do not score