6/24/15 Wednesday

Performance

A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

10 Overhead Squats (135/95 lbs)

10 Pull-Ups (chest to bar for an extra challenge)

10 Box Jump-Overs (24″/20″)

*if overhead squat mobility is not there perform front squats at same load

 

B1. Ring Rows @2111; 15 reps x 3 sets, rest 60

B2. Side Plank leg Raise; 15reps/side x 3 sets, rest 60

 

Competition

Wod will be posted at gym