June 27, 2016

June 27, 2016

6 minute clock :

a) 200 meter run

b) lunging wall ball x 10

c) situps x 9

d) pushups x 8


endurance wod :
for time :
a) 1600 meter row
rest 6 minutes
b) 1600 meter run
+
c) toes to bar x 25


OR


strength wod :
10 minute emom of :
a) front squats x 3 @ 65%
+
5 minute emom of :
b) front squat x 1 + sotts press x 3
+
c) snatch pulls - 5 sets of 1
+
d) toes to bar x 25


notes :
- emphasis on technique on sotts press set. not weight.
- snatch pull sets :
set 1 @ 60%
set 2 @ 70%
set 3 @ 80%
set 4 @ 90%
set 5 @ 100%

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