Thursday, June 7, 2018

Warm-up WOD:

2 rounds for time

  • 21 Barbell Bent-over Row 45/33
  • 15 Lunges
  • 9 Push Press

Skill/Strength:

Overhead Squat

5×5 @ 65 % 1RM – EMOM

 

MetCon:

for time

RX+

  • 60 Alt. Dumbbell Overhead Lunges 80/50
  • 80 Sync. Arm Dumbbell Push Jerk 80/50
  • 100 Alt. Dumbbell Row 80/50

RX

  • 60 Alt. Dumbbell Overhead Lunges 40/25
  • 80 Sync. Arm Dumbbell Push Jerk 40/25
  • 100 Alt. Dumbbell Row 40/25

Fitness/Recovery

  • 60 Lunges
  • 80 Push Jerks 45/33
  • 100 Body Rows

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