June 2017

Strength A1. Deadlift 5-5-5-5-5  – starting at 60% 1RM and building up to a heavy set of 5. Rest :60 A2. 5 x 7 Strict Pull-ups Rest :90 Conditioning Complete 5 rounds for time: 9 Thrusters (135#/93#) 30 Double Unders  

Partner WOD 30 minute AMRAP: 15/12 Calorie Row 12 Alternating Pistols (sub 20 reverse lunges) 12 Alternating DB Snatches Partners will alternate entire rounds.

Strength 8 x 2 Cleans from the below the knee – every 2 minutes Taking the bar from the floor, pause 2 seconds just below the patella then clean. Start at 60% Max and build from there. Conditioning For time: 800m Run 50 Wall Balls (30#/20#) 30 Hang Power Cleans (205#/133#)