WOD (14-June-2018)

Part 1

3rds

  • 7 Squat Snatch @70%
  • 10 Burpee Box Jumps
  • Run 400m
  • Rest 2 min

Rest 5 min

Part 2

3rds

  • 30yd DB walking Lunge (40/20)
  • 2 min max assault bike
  • Rest 2 min

Rest 5 min

Part 3

3rds

  • 20 T2B
  • 30 sec Hollow hold
  • 15 GHD Sit-ups

WOD (7-June-2018)

Part 1

3 Rds:

  • 7 Clean & Jerk @70% 1 Max Rep
  • 5 Burpee Pull-Ups
  • 300m Run
  • Rest 2min

Rest 5 total Mon before part 2

Part 2

5 Rds:

  • 15 Goblet Squats (100/70)
  • 15 Squat Jumps (As High as Possible)
  • 1 min Row
  • Rest 90sec

Rest 5 total Mon before part 3

Part 3

3 Rds:

  • 10ea Landmine Toss
  • 100m Waiter Carry each arm
  • 1min Plank