WOD 13.06.17

PERFORMANCE

STRENGTH

EMOM15

Min1: 7-5 Strict Pullups

Min2: 15-10 Dynamic Pushups

Min3: 2x (15sec Hollow Rock Hold/15 Sec Rest)

 

CONDITIONING

For time:

50 Double Unders

400m Run

30 Box Jumps 24/20

20 Hang KB Snatch 45/35

10 HSPU

20 Hang KB Snatch 45/35

30 Box Jumps 24/20

400m Run

50 Double Unders

 

 

FITNESS

STRENGTH

EMOM15

Min1:10 Supinated Ring Rows

Min2: 10 Pushups

Min3: 2x (15sec Hollow Rock Hold/15 Sec Rest)

 

CONDITIONING

For time:

50 Double Unders

400m Run

30 Box Jumps

20 KB Swings

10 Box HSPU

20 KB Swings

30 Box Jumps

400m Run

50 Double Unders