July 13, 2016

SKILL/STRENGTH: Turkish Get Up x 30 reps, total

WOD: For time,

100 x double unders
2 rds of Cindy*
80 x double unders
2 rds of Cindy
60 x double unders
2 rds of Cindy
40 x double unders
2 rds of Cindy
20 x double unders
2 rds of Cindy

*Cindy = 5 x pull ups, 10 x push  ups, 15 x squats

OLYWOD

STRENGTH: Every 90 sec for 10 sets – 1 x snatch @ 85% of 1 RM + 2 x high box jumps

WOD: Complete 5 rounds for time,

Power Snatches x 3
Lateral Burpees Over Bar x 5
Pull Ups – Max Reps Unbroken

Rest 60 seconds between rounds.