20
Jun
20 June 2016 – “Guerrilla Radio”
Monday June 20, 2016 Day 4-1
Warm-up:
2 rounds for time of…
400m Run
10 Sandbag or Heavy Slamball Deadlifts
10 Sandbag Squat Clean or Slamball Clean
10 Sandbag Thruster
Strength:
Backsquat, 12 minutes work up to a new 5 Rep Max
Push Press 2, 2, 2, 2, 2
WOD: “Guerrilla Radio”
4 Rounds for time of…
6 Handstand Push-ups
9 Kettlebell Swings
6 Ring Muscle Ups
9 Kettlebell Swings
*Rest 30 seconds between rounds
Guerilla Radio should be performed to the hardest RX the Athlete can achieve. Coaches please take the time to Scale up! HSPU become deficit or Parallete HSPU. Got Muscle Ups, do me Strict!
2 Minute Drill: 2 Minute Strict Push-ups/Rest 1 Minute/2 Minute Pistols
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