2 rounds of:
5 Hang cleans (bar)
5 Front squats
Work to a heavy jerk
3x500m Rows, 1:1 ratio rest between each row. The dampener most go from 6 to 8 to 10. For every 5 seconds that you deviate from your fastest time do 20 burpees.
Post jerk loads, WOD time and number of burpees completed.
Gymnastics WOD is a great compliment to the MWODs. Last year, GWOD broke down all of the Open WODs and made a series of videos on strategizing each WOD and making each movement precise and efficient.
CLICK HERE to see the master list of each breakdown video. It may take you a day or two to watch them all, but each one is a gold mine of information.
Post results to comments.