6/13/14 WOD

golf_fund_raiser

Come and support our Team!  Anyone that has a business that would be willing to donate prizes for the Golf Tournament please contact Connie as soon as possible.

FUNCTION

A.  Back Squat- build to heaviest possible for the day.

-rest 3 min, then..

B.  AMRAP Back Squats @85% of part A (one single set)

C.  For Time:

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

 

DRIVE

A.  Back Squat- 1×5@60%, 1×5@65%, 2×5@70%- rest as needed.

B.  Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%- rest as needed.

-between sets practice muscle-up progression.

C.  For Time:

3 Rounds of:

6 Muscle-ups

30 Double Unders

– Run 800m

3 Rounds of:

4 Muscle-ups

50 Double Unders

Posted on: June 12, 2014admin

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