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488 Regal Row Suite 118
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WOD

Tuesday, May 24 2016


WOD

Strength/Skill
6 Rounds:
-10 steps e/leg OH walking lunge w/ empty bar
-10 kipping HSPU

Conditioning
AMRAP in 6 Rounds:
75 Second Running Clock:
100M Sprint
Max Rep Alternating KB/DB Snatch in Remaining Time (53/35)
2 Min Rest Between Rounds

Extra

Tall Clean: 40-50/3*4 sets

Blocks Above Knee: Clean + FS: 60/3+3, 70/3+3, 75/3+3, 80/3+3*4 sets, every 2 minutes

Deadlift from 3in deficit: Work up to 80% of best deadlift and complete 1 rep every 30 sec x 8 minutes

 

After Conditioning
Accumulate a total of:
100 Alt. bird-dogs & 100 Hollow rocks