WOD | May 20, 2016

WOD:

  EMOM 10:

    2 x Deadlift @ 75%

    20 x Double under

  *Rest 5 minutes

  EMOM 10:

    2 x Push Press @ 75%

    5 x Box Jump (30/24)

 

EXTRA WORK:

  Weightlifting:

    1. Snatch

      EMOM 12

        1-4: 70%

        5-8: 75%

        9-12: 80%

    2. Snatch Balance

      5 x 1 @ 85%

  Gymnastics:

    Strict Pull Up

      5 set @ 70% of Max Effort set

      *Rest 3-4 min between rounds

  Conditioning:

    4 Rounds

      200m Sprint (Rest 4:00 b/w reps)

      *Rest 7 minutes

    4 Rounds

      200m Sprint (Rest 4:00 b/w reps)

 

BOX INFO: 

  Muscle Up Seminar:   Saturday 10 am @ FW

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