WOD for Monday, June 17
WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am
Congratulations to all of you who completed yesterday’s team WOD! For those of you who have been complaining that we haven’t been working our legs enough, you’re welcome. Was that you that I saw walking down the stairs backwards?
3 reps @ 80, 85, & 90% of 1RM
The last set is going to feel heavy. Be certain to push press and not push jerk.
Max time headstand/handstand or walking handstands.
You may walk on the floor or along the wall (with chest to wall).
Cash in run 400m
Then 5 rounds of the following:
—5/arm 1-hand KB or DB snatch (power or full squat)
—5/arm 1-hand KB or DB Russian swings
—5 burpee pull-ups
—5 burpee toes to bar
Then cash out run 400m
If you are unable to complete unassisted pull-ups, scale to 5 burpees and 5 pull-ups and then 5 burpees and 5 toes to bar.