6/30/14 WOD


Sign-up today!


A.  Back Squat- build to 5lbs heavier then last week- rest as needed.

B.  For Time:

30 Burpee Pull-ups

then do:

4 Rounds of:

Run 155m (1 lap)

15 HR Push-ups

10 Deadlifts

30 Double Unders



A.  12 min to establish a 2RM Jerk (from blocks or rack)

B.  EMOM for 6 min

1 Clean @90% of max from A.

C.  3 Rounds for time of:

Run 400m (3,2,3 laps)

15 C2B Pull-ups

25 Wall Balls-20/15 (10’/9′)


A.  50 Med Ball GHD Sit-ups-20/15

B.  5 x 3 Good Mornings- heaviest possible


Posted on: June 29, 2014admin

Leave a Reply

Your email address will not be published. Required fields are marked *