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WOD 7.01.16 , June 29, 2016

- WOD -

Back Squat 5 X 3

@80% *1x10 @ 70% 1RM *20 minutes

7.01.16

25-20-15-10-5
Amerian KB Swings (70/53)(53/35)
Burpees

- ENDURANCE -


Endurance 7/1/16

100 Squats
90 Double-unders
80 Push-ups
70 Sit-ups
60 Pull-ups
50 Thrusters (45/35)
40 DB or KB Deadlifts (50/35)
30 Box jumps (24/20 inch)
20 KBS (24/16)
10 Handstand push-ups/A-frame
1 mile run (Sub 2000 m row)

The weights should be unbroken (2 sets if absolutely necessary). The mile run will be a challenge when you are already fatigued. The pace should be uncomfortable with controlled breath.