Emomx7

Gymnastics

25 double unders

3-5 deficit hspu 4/3 ‘’

WOD

‘Chex’

4 Rounds OT5:00:

6 Burpee Box Jump Overs (24″/20″)

21/15 Calorie Row

12 DB Hang Clean and Jerks (50/35)

6 Burpee Box Jump Overs (24″/20″)

In “Chex”, we are focused on transitions. The way this workout is setup is so that we have the chance to transition into, and out of, the rower. Where seconds matter, this transition can be vital. Moving through 3 transitions, from gymnastic, to monostructural, to weightlifting, and finall back to gymnastic, we are refining our movement between stations.

On the dumbbell hang clean and jerk, let’s transition every three reps. Reps 1+2+3, left hand. Reps 4+5+6, right hand. Repeat that a second time for the 12 reps. This is purely so that we have the extra chance to train our changing of hands.