WOD Thursday, June 18, 2015

WARM-UP

2 Stones

5 Med Ball Cleans

5 Snatch

5 Kip Swings

Sprint Down & Back

STRENGTH

EMOM x 12min

E: 2 Stones

O: 10 Pull-Ups

WOD

12min Cap

10 RFT

3 Snatch (135/95)

15 Wall Balls (20/14)

BARBELL CLUB WORK

1. in the hole back squats  60%x3 x 10 sets

2. front squats: 60%x3 x 3 sets.

3. back extensions with bar: 3 x 10