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Monday 6-16-2014

14
Jun

Monday 6-16-2014

Warm up includes: 1 set max double unders

Back Squat 3 RM

Russian Twists 4 x 8 each direction. After each set do 3 inchworms with a 15 second hold at the extended plank position

WOD

3 Rounds for time

Competition: 5 Bar Muscle ups, 5 Clean and Jerk, 20 calorie row    #205/#123

Sport: 5 Pull-ups, 5 Ring Dips, 5 Clean and Jerk, 250 meter run     #165/#103

Performance: 5 Body rows, 5 Push-ups, 5 Clean and Jerk or Thruster, 250 meter run  #95/#63

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