Wednesday 20th July 2016 WOD

Part 1

In 5 mins complete

•  2 mins steady row/ski/400m run
• 1 MIN CHANGE OVER
• 2 min amraps of:
• Walking groiners + sun salute

Part 2

• 5 mins power clean tekkers

Additional Work

Part 1

To be completed 30 mins before class

• Power Snatch 6 x 2

*work up to a heavy double across the 6  working sets. Not touch and go, rest between each

Part 2

Do RX+ WOD, rest 15 mins then

1 round every 2 minutes for as long as possible:

• 4 strict MU
• 8 strict hand stand push ups
• 12 KB swings

*Goal is to complete the work then rest for the remainder of the 2 mins, repeat until the round takes longer than 2 mins. Try to get 5+ rounds

EMOM for 24 mins complete:

1) Cal row/ski @ 15/10 RX+ 20/15
2) Power cleans @ 25/15 RX+ 30/20
3)Jumping lunges @ 16 reps RX+ 20
4) REST
*Scale as needed to achieve 10-15 sec rest at the end of each exercise
* use 1st round to judge reps for the wod