6/22/2016

WOD
For Time
30 S2O 95/65
30 Front Squats 95/65
30 SDLHP 95/65


Strength
10 min EMOM
​50 meter Sprints





6/21/2016
Strength
10 min EMOM
1 Snatch pull
2 Squat Snatch

WOD
21 min AMRAP
21 box jumps (24/20)
21 Sit ups
21 Medball Cleans (20/14)
21 Double Unders

​


6/20/2016
WOD

Fran
21-15-9
Thrusters 95/65
Pull ups

cooldown
400m jog
static stretching
talking shit about Fran.



​6/17/2016

Strength
​Snatch Grip Deadlifts
3-3-3-2-2-2-1-1-1

Metcon
​For Time:
21 Deadlifts 225/155
​9 Muscle Ups (scale 18 box dips 18 pull ups)
15 Deadlifts
7 Muscle Ups (scale 14 box dips 14 Pull Ups)
9 Deadlifts
​5 Muscle Ups (scale 10 box dips 10 pull ups)


​***If you want to make box dips more challenging then put your feet on a box and add a weight to your lap