Friday June 16th, 2017
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Category: WOD

Friday June 16th, 2017

Warm up-

1.) Joint Prep

2.) 2 Rounds

50m Run

10 AS (Round 2 use Emtpy BB)

3 Kip Swings + 1 Pull up + 3 Kip Swings

then:

Do 4-5 Warm up sets of Back Sqaut with 2-3 Pull ups in between reps

WOD-

With a Running Clock Complete:

0:00-12:00

3 Rep Max Back Squat

12:00-15:00

1 set of Max Rep Pull ups

15:00-Completion

1-Mile Run

Post WOD-

4 RNFT

10/10 DB Single Leg Deadlifts

10/10 Front Rack Reverse Lunges

15 GHD Sit-ups

 

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