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MONDAY 07.03.17

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Reminder: Normal schedule through noon class
                          Open Gym 4pm-7pm
A) Box Squat Speed Work
10 minute EMOM
2 reps @60-65%
*Snap your hips through fast!
B) For time:
800m run
then
21-15-9
DB Thruster (50/35)
Bike or Row for calories
then
800m run
Extra Work (if you have time)
-Row 250m x 10
*rest 90 seconds between sets

FRIDAY 06.30.17 WOD

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A.) “Jason”

For Time:

100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups

*25 Minute CAP

*Alternative workout

100 air squats
2 rope climbs
75 air squats
3 rope climbs
50 air squats
4 rope climbs
25 air squats
5 rope climbs

 

C.) Snatch + Hang Squat Snatch

8×2 @75+%