Monday 6-17-13

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DSC_0207

Warm Up

EMOTM for 10 Minutes
1-5 Muscle Ups or New Progression Scalling Option

 SKILL

Overhead Squat

WOD

21-15-9

Deadlifts – 225/155
Over head Squats – 135/95

After Bash

Reverse Hyper 3 X 10

Endurance

Warm up:

burgener warm up

WOD:

1. Snatch 1-1-1-1-1-1-1

Rest 5 min

2. Row 2k for time

Travel

“Roving Bear”

35/25 lb dumbbells

4 Walking Lunges 7 Squat Cleans 4 Walking Lunges 7 Front Squats 4 Walking Lunges 7 Push Press 4 Walking Lunes 7 Push Jerks

Recover

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