Monday, June 8th, 2015

 In W.O.D.

STRENGTH & CONDITIONING

Skill/Strength Work

3 rounds of:

3 half bodyweight pull-ups (3 second hold & 3 second eccentric lowering)
10 kipping swings
3-5 unbroken pull-ups/chest to bar

 

Conditioning

3 rounds for time of:

As many reps as possible in 4 minutes of:
400 meter run
Max reps alternating dumbbell snatch in remaining time
1 minute rest between rounds


BURN CLASSES

As many reps as possible in 30 minutes of:

400 meter run
21 dumbbell push press
15 jump squat
9 ball over shoulder

 

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