Tuesday June 13, 2017

(Practice / Glycolytic
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 BB deadlifts, 10 BB S2OH

WOD 1

6 min AMRAP
200m Run
10 Box Jumps (24/20)
5 Deadlifts (275/185)

Rest 3 min (adjust BB weight)

WOD 2

6 min AMRAP
40 Double Unders
10 Slam Ball up and overs (5/shoulder)
5 S2OH (135/95)

Rest 3 min

WOD 3

6 min AMRAP
200m Row
10 Ab-mat Sit-ups
5 Bar facing Burpee jump-overs

Rest 3 min

WOD 4

6 min AMRAP
20 Lateral BB jump-overs (over and back = 1 rep)
10 MB Squat Cleans (20/14)
5 MB Push-ups (hands on ball)