London Throwdown WOD 1

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Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Movement Standards

Thruster:

• Bar must start on the ground.
• First rep can be squat cleaned.
• Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM.
• Bar must finish locked out overhead, with hip and knee extended, head neutral.

Burpee bar hop-overs:

• Movement starts parallel to the bar.
• Chest and thigh to the ground.
• Both feet leave the ground together and land on the opposite side of the bar together.

Pull-ups:

• Arms start fully locked out.
• Chin must break the horizontal plane of the bar.