Wednesday, June 22nd WOD

Warm up:  Partner 800m run

-Switch every 200m

-Mobility and PVC work

 

 

BB work:

  1. Split Jerk 3x2 at 75%, 2x3 at 80%

  2. Pause Front Squat + Front Squat 5x1+1 at 75% (3 second pause)

 

LV. A Conditioning:  

-200 DU’s

-100 Wall balls

-20 Bar muscle ups

-Time cap is 12 minutes

 

LV. B Conditioning:  

-150 DU’s (sub 300 singles)

-100 Wall balls

-30 HR Push ups

-Time cap is 12 minutes

 

LV. C Conditioning:

-200 Singles

-60 Wall balls

-30 HR Push ups (knees)

-Time cap is 12 minutes

 

Post:  Group walk and stretch

Nick ProhaskaComment