WOD | May 2, 2016

WOD:

  AMRAP 15:

    400 m run

    6 x Strict PU

    10 x Burpee

    14 x Box Jump w/ step down  

    *Rest 8-10 minutes  

  AMRAP 15:

    400 m run

    6 x Strict PU

    10 x Burpee

    14 x Box Jump w/ step down

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean + Push Jerk

      Build to Heavy

    2. Snatch Pull

      3 x 3 @ 90%

  Gymnastics:

    Deficit HSPU

      Build to Max Depth HSPU

    or

      5-6 x 5 HSPU

  Conditioning:

    Warm Up

      200m Run @ 65%

      Walk Back

      200m Run @ 70-75%

      Walk Back

      200m Run @ 85%

   

    5 x 200m Sprint

    Rest 4:00 between efforts

  

BOX INFO: 

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th