MONDAY, JUNE 19, 2017

 

STRENGTH: Overhead Squat

3 x 3 @ 70%

2 x 3 @ 75%

 

WOD: 8 Minute AMRAP

1 Squat Snatch (95/65)

5 Double Unders

2 Squat Snatch (95/65)

10 Double Unders

Continue adding 1 Squat Snatch and 5 Double Unders until time has expired.

Spirit of the WOD – Given the time domain, choose a Snatch weight which will allow for the first 4-5 rounds to be completed unbroken. If necessary, use a modification on Double Unders to ensure you will get back to the Snatches quickly.

 

AFTER PARTY: Banded Lat Stretch

 

***404 MISSFITS @ 10AM***

1000m Row, then…

40 Box Jump Overs (20″)

30 Dumbbell Thrusters (20#)

20 Knees to Elbows

100′ Burpee Broad Jump

20 Knees to Elbows

30 Dumbbell Thrusters (20#)

40 Box Jump Overs (20″)

Finish with 800m Run

 

***404 Endurance WOD @ 6:30PM***

4 Rounds – 1 Minute Max Double Unders, rest 1 Minute between efforts

16 Rounds – 200m Sprints, rest 1 Minute between efforts

 

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