June 13, 2016

June 13, 2016

dynamic :

5 minute clock

a) 100 meter run

b) situps x 25

c) 100 meter row

d) lunges x 30


endurance wod :
partner wod
for time
20 rounds of :
100 meter run
10 burpees

gymnastics work :
50 tough pullups.

notes :
- partner must finish a complete round.
- 1:1 work/rest ratio.
- list partner in comments.


strength wod :
5 min wu
+
a) front squat - every 1:30 -
3,2,1,1,1,1

5 min wu
+
b) snatch -
every 1:30 -
3,2,1,1,1,1
+
100 weight situps with a partner using a med ball of choice

notes :
- build in weight each set on fs and snatch.
- med ball weight of choice.


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