6/9/14 WOD


For all the parents that are looking for a summer program for their kids we will be testing for our Cat Club Challenge at 9:30, 11:00am, 4:30 and 5:30pm.  All are welcome to come and get tested.


A.  3 x 5 Back Squat- all sets as heavy as possible- rest 3 min b/t sets.

B.  EMOM for 10 min:

ODD- 8 Pull-ups

EVEN- 10 Burpees

C.  2 Rounds for time of:

Run 400m

20 Wall Ball-20/15 (10’/9′)

20 HR Push-ups

20 Sit-ups

60 Double Unders



A.  10 min to work up to a 2RM Split Jerk (from rack) then, 1×2@95%, 1×2@90%

B.  EMOM for 5 min

2 Cleans @90% of 2RM from A.

C.  For Time:

Run 400m (3 laps)

7 Power Snatch-115/75

7 OHS-115/75

25 Lateral Burpees (over barbell)

7 Power Snatch


25 Lateral Burpees

7 Power Snatch


Run 400m


Posted on: June 8, 2014admin

Leave a Reply

Your email address will not be published.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