Upper East Side

Community WOD

In teams of two, 5 rounds for time:

50 double unders per partner

30 back squats 135/95 lbs (bar comes from the ground) OR 60 KB goblet squats 24/16 kg – share reps between partners

**Pick you poison**: each round, you can either do: both partners run 400m OR 50 burpees over the bar split between partners.

You can mix & match the last part of each round, do 3 rounds with run and 2 rounds with burpees or any other way

Time cap: 30 min

Olympic lifting

Warm-up:

dynamic then footwork on split jerk

Power clean + clean + jerk – 7x(1+1+1)

60%, 65%, 70%, 72%, 74%, 74%, 60%

Time cap: 12 min

Clean pulls from 6″ blocks – 3×3 at 90%

Time cap: 6 min

Clean pulls – 3×3 at 95%

Time cap: 6 min

Split jerks – 5×5

60%, 65%, 70%, 72%, 60%

Time cap: 12 min

Accessory: 3 rounds of:

20 banded triceps pull down

10 straight arm plate raise

10 per leg weighted single leg glute bridges