June 22, 2016

June 22, 2016

dynamic :

5 minute clock

a) 100 meter run

b) med ball clean x 5

c) situps x 10


endurance wod :
partner wod
22 minute amrap of :
200 meter sled pull (115/90)
kb swings (53/35) x 30
+
800 meter farmer's carry (53/35)

notes:
- one partner pulling at a time.
- partition swings as desired
- farmer's carry after sled/kb wod.


OR


strength wod :
5 minute warmup
+
6 sets, every 1:30 of:
ps + ohs + hs + snatch
+
5 minute warmup/rest
+
6 sets, every 1:30 of:
pc + fs +hpc + c+J
+
25 box jumps (high)

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