June 22, 2016

SKILL/STRENGTH: EMOM for 10 rounds,

5 x box jumps + 4 x Bulgarian split squats, ea leg (as heavy as possible)

WOD: For time,

750 m row, then 30-20-10

Kettle bell swings

Hand release push ups

Sit ups

OLYWOD

STRENGTH: 1) Hang power cleans + split jerk (2 + 2) x 5

2) squat clean 5 x 2 reps @ 75%

3) shoulder press 5 x 5 reps @ 65%

WOD: For time, 21-15-9

Box jumps

Toes to bar