WED17JUN2015

HAIR (1)
Time to Update the Goal Board! Figure what you want to accomplish by the end of the year, and write it down!

WOD

Strength
Split Jerk from rack: 60/4, 70/3, 80/2, 83/1, 86/1, 88/1, 90/1, 92/1

4 Rounds, Tabata, Alternating:
– 20 sec. R side plank/ 10 sec. off
– 20 sec. high plank hold/10 sec off
– 20 sec. L side plank/10 sec off
– 20 sec Glute bridge/ 10 sec off

Conditioning

For Time, (12 Min Cap):

18 Pullups
20 Meter Shuttle Sprint (10 Meter Increments)
14 Pullups
40 Meter Shuttle Sprint
10 Pullups
60 Meter Shuttle Sprint
6 Pullups
80 Meter Shuttle Sprint
2 Pullups
100 Meter Shuttle Sprint

C2B = RX+

Strength

Alternating
Back Squat: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*2 sets
Alt DB Snatch: 8 sets of 2 e/a AHAP but must be UB, non-stop reps
rest as needed between sets

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