WOD Monday, July 06, 2015

WARM-UP

200m Run

10 Wall Balls

10 Box Jumps

5 Push-Ups

20 Mountain Climbers

STRENGTH

EMOM x 10min

E: 20 Sit-Ups

O: 10 Banded Tri Est.

WOD

For Time

50 Wall Balls

40 Box Jumps

30 Burpees

20 Snatch (95/65)

400m Run

BARBELL CLUB WORK

1. Back squat: workup to 75%x3x3, 82%x2x4.

2. front squat: 3, 2, 1, 1, 1, 1, 1

3. 25 strict pull ups

4. 100 ab mat sit ups