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23 June 2017

23
Jun

23 June 2017

23 June 2017

Warm-up: 3 Rounds: Run to JITB, 3 Rounds of 5 Strict Pull up, 10x Push Up, 15x Air Squat. (Estimated 12 Minutes)

Strength: Bench Press: 10 rounds: EMOM: 1 rep AHAP. (with warm-up, estimated 20 Minutes), set up for WOD in between Warm-up

WOD: “Happy Partner Friyayyyyy!!!!” (Cap is 25 Minutes)

In teams of 2, with only one person working at a time (one person running at a time):

1200m run (4 Block Runs, alternating partner runs)
50 Front squats (135/95) – can not start these until both partners are present from run
100 DB snatch (50/35)
200 Ab-Mat sit ups
1200m run (4 Block Runs, alternating partner runs)

Cool Down: Planks:  1:00 on/off X3

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