May 25, 2016
ENDURANCE/STRENGTH: 3 rounds, 300m/200w row sprint, then 10 x front rack walking lunges
WOD: For time, 3 rounds,
10 x box jumps
10 x toes to bar
10 x sumo deadlift high pulls
OLYWOD
WU: 400 m run, then Sampson stretch each side and banded shoulder distraction
STRENGTH: 1) Muscle snatch 50% (4 sets of 3), 55% (4 sets of 2)
60% (2 sets of 2) superset every set w/ 5 x high box jump
2) Overhead squat 70% x 3, 75% × 3, 80% × 3, 85% x 2
WOD: 8 minute AMRAP
5 x handstand push ups
10 x alternating arm KB snatch
150 m sprint