Thursday June 30th, 2016
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Category: WOD

Thursday June 30th, 2016

Warm up-

3 Rounds

100m sprint

10x Goblet squats

6x Goblet lunges

Skill-

Front Squat

Every 2 mins for 12 mins

set 1- 2 reps @ 65%

Set 2- 2 reps @ 70%

Set 3- 2 reps @ 75%

set 4- 1 rep @ 80%

set 5- 1 rep @ 85%

set 6- 1 rep @ 90%

Then:

2×10 Front rack lunges (5 each leg)

WOD-

20 min EMOM

Min 1-50 DU’s

Min 2- Cals rowing 15/12

Min 3- 15 KB swings 70/53

Min 4- 15 Wall Balls 20/14

Post Wod- 

3×5 Strict pull ups(2 sec hold at top)

3×5 strict dips(2 sec hold in bottom position)

50x ab-mat sit ups(weighted if possible)

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