Workout of the Day

WOD
GB Thoracic bridge series
If done right, the last 20 minutes of this series should not have you wanting ametcon. Competitors focus on finishing the series. Try to have this be the lastWOD of the day.

1. 1. Snatch
   3×1 @ 60%
   3×1 @ 70%
   2×1 @ 75%
   2×1@80%
   1@ 85%
   1 @ 90%
   3×1 @ 95%

   2. Clean & Jerk:
   1 @ 60%
   1 @ 70%
   1 @ 75%
   1 @ 80%
   1 @ 85%
   1 @ 90%
   1 @ 95%

3×5 reps at 80%
If you feel like you are getting close to failure on a set. Consider resting3-4 minutes before the next set. Focus on getting upright as early as you canonce you come out of the bottom of the squat.

Finisher
-50 cal Airdyne
-50 cal Row

WOD (35 min cap)
not for time:
On a 8 minute repeating clock,
-run 400m every 8 minutes
-simultaneously accumulate 50 L-hang pull ups. Rest as needed to keep ankles athip height or above

Scaling: If you don’t have an L pull up you can
-bend knees IF it gets your ankles to hip height. Otherwise
-keep hips and knees at 90 degrees as if sitting in chair
-perform a strict pull up and one L-sit (hold ankles at hip height for anylength of time) as one rep
-perform scaled pull up of choice and scaled L-sit of choice

1. Snatch:
5×1 @ 60%
4×1 @ 65%
3×1 @ 70%
2×1@75%
1@ 80%
1 @ 85%
5×1 @ 90%

2. Clean & Jerk:
3×1 @ 60%
1 @ 70%
1 @ 80%
3×1 @ 90%