Friday.June 2.2017

Warm Up

400m Run 

10m Samson lunge 

10 jumping squat 

20 push up position shoulder taps 

10 ring rows w 1 sec pause at top

10 beat swings

EMOM x 10

*pick a number and stick to it

pull ups- 5/7/9

push ups- 3/5/7 

*scale to band assisted/strict for both, complete both movements in the minute

WOD

14 min AMRAP

6 box jumps w/step down (24,20) 

3 squat clean thruster (155,105)* should be able to perform in quick singles at the very least 

3 muscle ups or 7 CTB pull ups or 7 jumping CTB pull ups