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Friday 130621

20
Jun

Friday 130621

Strength/Skill:
Warm up:

  • 300m Run
  • Push Press x 5
  • Push Jerk x 4
  • Split Jerk x 3
  • Split Squat Switch x 10

Strength:

Split Jerk

  • 12 Minutes to Find 1 RM

Skill:

2 Sets:

  • ME Muscle Up x :60 Seconds (Rest 3 Minutes btw sets)
WOD:
For Time:

  • 1 Mile Run

Comp:

10 Minute Work Capacity Test

For Total Reps:

  • 4 Minutes Row For Calories
  • Rest 60 Seconds
  • 3 Minutes Pull Ups
  • Rest 60 Seconds
  • 2 Minutes Back Squat BW/3/4
  • Rest 60 Seconds
  • 1 Minute Shoulder to Overhead 135/95
Additional:
  •  5-8 Minutes Hip Mobility

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