WOD | May 19, 2016

WOD:

  1K row

  40 x Sit up

  20 x Hang Squat Snatch (115/75)

  400 meter run

  30 x Sit up

  10 x Hang Squat Snatch (115/75)

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean + Push Jerk

      Build to Heavy

    2. Front Squat (20X1)

      5 x 2 @ 85%

  Gymnastics:

    EMOM 20

      Odds 6-8 Kipping HSPU

      Evens 6-8 TTB

  Conditioning:

    3 Rounds

    5 min clock...

      750m Row

      AMRAP

      Burpee

    *Rest 2 min b/w rounds

 

BOX INFO: 

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

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