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30 June 2016

30
Jun

30 June 2016

DSC_0087

 

Thursday June 30, 2016

Warm-up: 800m Run to West Alabama and back

Then Annie….

50, 40, 30, 20, 10 Double Unders and AbMat Sit-ups

Timed Testing: 100 Airsquats for time

Strength: 

Front squat  5/5/5/5/5

Close Grip Barbell Overhead Walking Lunge 4×6

WOD:  AMRAP 15

3 Curtis Ps with Dumbells

6 Box Jumps

9 Ring Dips

12 Calorie Row

RX: Dumbbell AHAP, Ring Dips may be done after 1 Muscle Up from the high rings…count the Muscle Up as 1 Dip

Curtis P: https://youtu.be/S0pO8jOahNM

Accessory: 3 rounds of 1000m Row and 50 Double Unders

ABZ: 150 AbMat Sit-ups for time

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