Wednesday 6-19-2013

 In WODs

Warm Up

Junkyard Dog

Skills

Back Squat

Thrusters

WOD

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
6 min. AMRAP
135/95 lb Thrusters x 3 reps
Pull-Ups x 6 reps
70/53 lb Kettlebell Swings x 9 reps

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CF Teens

Teams of 3:

1 working at a time

150 Double Unders

200 m Run with Med Ball (All 3 – 20/14)

150 Handstand Push Ups

200 m Run with Med Ball (All 3 – 20/14)

150 Hang Power Snatches (115/75)

200 m Run with Med Ball (All 3 – 20/14)

150 Shoulder to Overhead (115/75)

200 m Run with Med Ball (All 3 – 20/14)

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Travel WOD

Run 2 miles
during the run
perform 5 burpees at the top of every minute
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