Saturday, June 9, 2018

Saturday, June 9, 2018

TEAM COMP WOD - 8AM

For Time:

In any manner:

3600m Run (split into 400's)

180 Wall Ball

150 Cal Row

120 T2B

90 SYNCHRO DB Snatches (all 3 teammates)

60 Burpee Box Jump Overs

*One teammate may be running at all times EXCEPT during the DB Snatches

*One teammate working at a time on all other movements


DAILY WOD - 9AM

INDIVIDUAL 

Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

EMOM x 9:00 - 1 Rep

Sets #1, #2, #3 - 60%

Sets #4, #5, #6 - 64%

Sets #7, #8, #9 - 68%

Partner Conditioning

"I Go Back"

For TIme:

50 Cal Row

40 Box Jump Overs

50 Synchro DB Snatches

60 Pull Ups

50 Synchro DB Snatches

40 Box Jump Overs

50 Cal Row

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