- Every 30 seconds for 5 minutes
- Power Snatch x 2 @ 65-70%
- For every missed rep do 2x as many OHS at the end.
MetCon: The JerBear Birfday WOD
- 3 RFT
- HSPU x 11-Rx/FB have to be unbroken
- KB Snatch (32/20, 24/16) x 7/7
- DU’s x 75 Rx/FB can be broken once!
- Cash-out: KB Swing x 38 Unbroken! Every break = 5 burpees
- KB Farmer Walk 2 x 200m
- Hip Heist 3 x 20
Posted on Wed, November 6, 2013
by Jerry Collett