WOD for 23 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

Warm Up:

4 rounds, 45 secs per station, of:

Row (Calories) Rest 15 secs

Dumbbell Thruster, 25/15 lbs Rest 15 secs

 

Skills:

HSPUs for 10-15s.

Really start stringing the reps together!! This is our last week of HSPUs so make sure you are doing them and getting really good technically sound reps in.

 

METCON:

Regional Event 6

For time:

Assault Bike (Row), 1000 m

Handstand Walk , 100 ft (30 inverted shoulder taps)

10 Overhead Squats, 155/95 lbs (from ground)

Row, 500 m

40 Burpee Box Jump Overs, 12/6 in

10 Burpee Box Jump Overs, 24/12 in

5 Overhead Squats, 155/95 lbs (From Ground)

(Obviously scale as needed!)

16 MIN Time Cap

 

Cool Down:

For time:

Run, 400 m

Shoulder Smash, 2 mins

Pigeon Stretch, 2 mins

Apley Stretch, 2 mins

Couch Stretch, 2 mins

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