pic courtesy of af.mil

Happy 70th Birthday, Air Force!  To celebrate, we will have a special Birthday WOD at the Combat PT Tent starting at 0556 and have heats going through 0800.

WOD:

AF Birthday WOD:

5 Rounds of 1 Min AMRAPS for:

Wall Ball (20/14)

Hang Power Snatch (95/65)

Burpee to Plate (45# plate)

Russian KB Swing (53/35)

Ski Erg (for Cals)

Rest

Score = total reps and calories

This WOD will work “Fight Gone Bad” style, meaning there will be no break between AMRAPs.  So, if you start on the wall balls, right when the minute of Wall Balls ends, your minute of Hang Power Snatches begins.  At the end of the minute for hang power snatch, the minute for Burpee to Plate begins,  and so on, and so on.  So, highly suggest you keep track of when you have 10 seconds remaining in a given minute, hit a couple more reps, then at 5 seconds until the end, begin moving to the next station so you can begin as close to the start of the next minute as possible.

https://www.youtube.com/watch?v=SX-AZAwkcfk

Video courtesy of CrossFit Aspire.  Demo of burpee to plate.  At the start, drop to the ground for your burpee, getting the chest and thighs to come in contact with the ground.  As you come out of the burpee, either  jump on the plate or step onto it.  As long as you don’t step or hop off the plate until both feet are on the plate and your hips and knees are fully locked out.

Scaling Options:

Wall Ball weight (14/12)

Hang Power Snatch (75/55)

Russian KB Swing (35/25)

Cool Down:

Leg Bleeds – 3 min

Banded OH stretch – 2 min per arm