MON03JULY2015

WOD

Strength
Front Squat: 60/5, 70/4, 80/3, 85/2, 90/1, 95/1

Conditioning
5 Rounds:
200M Run
10 Box Jumps from Deep Squat
60 Second Rest

Extra

Muscle Snatch: every 30 sec complete 4 reps @ 50% x 5 sets

Snatch: every 60 sec complete the following reps at the written percentages:
60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1, 93/1, 90/1, 85/1, 80/2, 75/3, 70/4, 65/5, 60/6

4 sets – 40 ft HS walk, stop every 10 ft and hold for 2 sec. (fall at anypoint = 5 v-ups on the spot and continue)

After Cond. – Accumulate 60 GHD situps + 60 Back extensions Alt. sets

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