8
Jul
WOD 070915
Warmup
Lunge walks
15 ring rows
15 situps
15 squats
stretch
Skill work
E90s for 15m
2×3 hang PS
then….
snatch x1
build to heavy
Strength work
Back Squat
E2m for 16m
6 – 55%
4 – 65%
2 – 75%
6 – 65%
4 – 75%
2 – 85%
6,4 – 80%
Lite
E3m for 15m
6 reps
Metcon
3 rounds
15 BJ (24/20)
12 Thrusters (95/65)
9 PU’s
Finisher
Highest box jump
Lunge walks
15 ring rows
15 situps
15 squats
stretch
Skill work
E90s for 15m
2×3 hang PS
then….
snatch x1
build to heavy
Strength work
Back Squat
E2m for 16m
6 – 55%
4 – 65%
2 – 75%
6 – 65%
4 – 75%
2 – 85%
6,4 – 80%
Lite
E3m for 15m
6 reps
Metcon
3 rounds
15 BJ (24/20)
12 Thrusters (95/65)
9 PU’s
Finisher
Highest box jump
