WOD

WOD Tuesday 8-6-19

“Monkey Business”

4 rounds for time of:
Run, 400 m
20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
15 Pull-ups

GENERAL
One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout
Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range
DUMBBELL HANG CLEAN & JERKS
Using a single dumbbell for the dumbbell hang clean and jerks
Switch arms every 5 reps for a total of 10 each side
Choose a weight you could complete with a max of 1 break per round
PULL-UPS
Choose a pull-up variation you can complete within 3 sets per round
RUNNING
If unable to run:
500 Meter Row
28/20 Calorie Assault Bike or Echo Bike
800 Meter Bike Erg