Monday, June 11, 2018

Warm-up WOD:

1 round for time

  • 15 sec. Dip Hold
  • 10 Push-ups
  • 5 Pull-ups
  • 10 Slam Balls 30/20
  • 5 Wall Ball 30/20

Skill/Strength:

Deadlift

5×5 @ 70% 1RM – EMOM

MetCon:

RX+

5 rounds for time

  • 15 Thrusters 45/33
  • 12 Box Jumps 24/20
  • 9 Burpees
  • 6 Ring Dips
  • 3 Strict Pull-ups

RX

4 rounds for time

  • 15 Thrusters 45/33
  • 12 Box Jumps 20/16
  • 9 Burpees
  • 6 Matador Dips
  • 3 Strict Pull-ups

Fitness/Recovery

3 rounds for time

  • 15 Thrusters 45/33
  • 12 Box Step-ups 20/16
  • 9 Push-ups
  • 9 Air Squats
  • 3 Barbell Body Row