Jun 2016

wod 2016-06-09

“A:
2 laps, of:
#1 – Hamstring x 6 pulses
#2 – T-Spine Medball Stretch x 45 seconds
#3 – Russian Baby Makers x 10 reps

B:
Every 2 minutes, for 16 min of Power Clean:
5 x @65-70%
3 x @75-80%
1 x @85-90%

5 x @65-70%
3 x @75-80%
1 x @85-90%
1 x @95%
1 x @95%
* Do not exceed 95%

C:
Thrusters x 20 reps @43/30kg
5 Chest to bar (Pull-ups or ring rows if you don’t have chest to bar)
Thrusters x 15 reps
4 Bar Muscle-Ups
Thrusters x 10 reps
3 Bar Muscle-Ups
Thrusters x 5 reps
2 Bar Muscle-Ups

D:
Optional
3 sets, of:
Skin the cat x 3
Rest 60s
Bandeed triceps x 20
Rest 60s
Banded Goodmornings x 12

E:”