WOD: Thursday 6/30/16

June 30, 2016

Warm-up:

  - Stretch/foam roll

  2x

  - Parking lot sprint

  - 10 x Lunges

  - 10 x Push-ups

 

Strength/Skill:

  - Front Squat: work up to a 3RM

 

Metcon: 20m AMRAP

  - Run 400m

  - 3 x Power Cleans (205/115)

  - 25 Ring Dips

  - 40 Sit-ups

 

Additional Work:

  - Snatch (Pause at Knee): 1x3 @75%, 2x2 @80%, 2x1 @85%

  - Clean and Jerk (pause at knee): 1x3 @75%, 2x2 @80%, 2x1 @85%

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