WOD for 29 JUN 2016

0500 and 1130 at Fredericks Gym

I hope everyone has been enjoying the program. I am seeing very positive results from the 1130 crew and that is pretty exciting. Ryan was repping 330+ DLs and Alicia was straight animaling 220# DLs. Sarah is pretty close to Muscle Ups and Joey has been putting some things together in the engine department these last couple weeks. Keep up the effort!!

 

 

Warm up:

Run, 400 m

20 Shoulder Taps

12 Jumping Squats

9 Pull-ups

 

WOD:

5 rounds for time of:

Row, 500 m

9 strict PUs followed immediately by 9 TTB

10 Handstand Push-ups

 

Strength:

1 Squat Clean & Jerk, pick load

Every 1 min for 15 mins.

 

Skills:

5 MIN HS Walk practice

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