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WOD 6.28.16 , June 27, 2016

- WOD -

Push Press

Behind-the-Neck Snatch Grip Push Press. *10 minutes to work to a medium set. Should be at least 10#s heavier than the weight they plan on doing in the Conditioning piece

L-Sit

In between your Behind-the-Neck Snatch Grip Push Press sets, accumulate :20 in an L-Sit on the paralettes

6.28.16

EMOM: 15 minutes
Odd: 10 GHD Sit-ups
Even: 10 Overhead Lunge Steps (75/55)(sub PVC lunge steps or static lunges)

Score = Completed Rounds (10 is the highest score)

- ENDURANCE -


Endurance 6/28/16

Fran's Sister

21-15-9
KB thrusters (24/16)
Ring pull-ups/ring rows

Then....
1 Round
Row 250m
Rest 2:00
Row 500m
Rest 4:00 minute
Row 1000m
Rest 6:00 minute
Row 2000m

* If short on rowers can run 300m, 400m, 800m, 1200m