WOD | May 17, 2016

WOD:

  4 rounds:

    5:00 clock

      400 meter run

      AMRAP

      5 x HSPU

      7 x TTB

      9 x Box Jump

    *Rest 3:00 b/w rounds

 

EXTRA WORK:

  Weightlifting:

    1. Snatch High Pull + Hang Snatch

      5 x 1 + 1 @ 70%

    2. Push Press

      Build to Heavy 3

  Gymnastics:

    4 Rounds for Quality

      13 x Burpee

      1:00 Wall Sit

      13 x Ring Row

      1:00 Forearm Plank

  Conditioning:

    4 Rounds

      :45 sec Power Clean (135/95)

      *Rest 5 minutes between rounds

 

BOX INFO: 

  Muscle Up Seminar:  Wednesday 8pm @ Conshy/ Saturday 10 am @ FW

  Regionals - Coach Chelsey will be kicking butt Friday - Sunday!!!