July 11, 2016

July 11, 2016

dynamic :
6 minute clock
a) run 200 meters
b) butt kicks x 50 meters
c) high knees x 50 meters
d) air squats x 15
e) pushups x 15
f) situps x 15


endurance wod :
30 minute emom of :
mins 1-5 - 100 meter run
mins 6-10 - box jumps x 12
mins 11-15 - 8-12 cal row
mins 16-20 - situps x 12-20
mins 21-25 - russian kb swings (70/53)
mins 26-30 - burpees 6-10


OR 


strength wod :
every 1:15 x 5 sets
a) clean + jerk @ 85% x 1
every 1:15 x 7 sets
b) front squat - 3,2,1,1,1,1,1
c) toes to bar x 50

notes :
- build over 7 sets of front squat.

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