MON11JUL2016

WOD

Strength
Back Squat: Work up to heavy set of 2
3 sets of 2 at 90% of your best double

Conditioning
AMRAP in 14 minutes:
10 Overhead Walking Lunge (45/25#plate)
10 Burpees to Plate
10 Squats w/ Plate
10 Ground to OH w/ Plate

Extra

From Blocks 2″” off ground: snatch pull + snatch = 1
– in 12 min. find 2 rep max of complex

Accumulate 30 rings dips

4 Super Sets:
20 GHD Situps
20 GHD Back extensions
20 Russian twists

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