THURSDAY 06/23/2016

WARM UP WOD

3 SETS AT EACH--20 SEC ON 5 SEC OFF

1. JUMPING JACKS

2. SQUAT STRETCH

3. AIR SQUATS

4. SQUAT STRETCH

STRENGTH

BACK SQUAT (ADD 20 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

CONDITIONING WOD

WOD 1

10 RFT

10 WALL BALLS RX=20/14 (10) A=20/14 (9) I=14/10 (10)

10 STRAIGHT LEG SITUP RX/A/I=TOUCH TOES

 

2 MIN REST

 

WOD 2

3 MIN MAX REP PULL UPS