Thursday June 2nd, 2016
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Category: WOD

Thursday June 2nd, 2016

Warm up-

Team relays

Sprints

KB swings

Goblet squats

Skill-

Front Squat

-Build to a heavy single in 10 reps or less

3-2-1-1-1-1-1

Back Squat

5 reps @ 65-70%

3 reps @ 75-80%

1 rep @ 85-90%

Then:

Every 2 mins for 12 minutes

Back squat 6 reps @ 75%

WOD-

In teams of 2 complete:

3 Rounds

500m row

400m run

*Both partners must do all work

Post Wod-

3 Rounds

:30/:30 Max Effort Airdyne

5 Min Emom

3-5 Bar/ring MU

*Practice transition if you do not have MU

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