WED07SEP2016

WOD

Strength
Front Squat – every 2 min: 60/5, 70/3, 80/3, 85/2, 90/2*2 sets

Conditioning
For Time (20 min cap):
400M Run
15 Pullups | R+ C2B
15 Push Press (95/65 | R+ 115/75)
Rest 60 Seconds
300M Run
12 Pullups
12 Push Press
Rest 60 Seconds
200M Run
9 Pullups
9 Push Press
Rest 60 Seconds
100M Run
6 Pullups
6 Push Press

Extra

Skill/Warmup
On Rings: Accumulate 20 Hollow/arch kips + pull to rib cage w/ towel b/n feet

Strength
Split Jerk from Blocks: 60/4, 70/3, 80/3, 85/3, 90/3, 80/3

 

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