8/14/20

Warm up

Warmy+

5×3 KB snatch + 20 yard bear crawl in between sets

Xfit WOD

• For Time
• Buy-In: 20 HRPU’s
• Then 5 Rounds of:
• 19 Kettlebell Swings (53/35 lb)
• 20 Push-Ups
• 19 Goblet Squats (53/35 lb)
• Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*
• *Perform a penalty for each break or rest from Plank:
• – 1st Break: 3 Burpees
• – 2nd Break: 4 Burpees
• – 3rd Break and more: 9 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 20 HRPU’s before moving on to 5 rounds of Kettlebell Swings, Push-Ups and Goblet Squats. To complete the workout, accumulate 3 minutes and 49 seconds in a Forearm Plank hold. For each break from the plank, athlete must perform the prescribed number of Burpees before resuming the Plank Hold. Only time spent in the proper Plank position counts toward the the cumulative time.

For example, if athlete completes 1:45 of Plank Hold in the first attempt, then rests, the athlete must perform 3 Burpees before resuming the plank hold. If athlete breaks again at 3:15, he/she must then perform 4 Burpees before resuming Plank. Continue in this manner until 3:49 is accumulated in the Plank position.