Thursday 063016

•••

5 RFT 

50 double unders

14 KB hang squat clean

14 Burpees

Rest 2 minutes 

Wednesday062916

•••

Push press 3rm

•••

3 RFT

20 calories 

20 box jumps

30 wall balls

Tuesday062816

•••

EMOM clean and jerk

•••

18-12-6

Power clean 

Ring dip 

Run 400m

•••

*WOD will be modified in case of excessive heat. 

Monday 062716

•••

Back squat 3rm

•••

“Cindy”

5 pullups

10 pushups

15 air squats

Friday062416

•••

Dice game:

Overhead squat 95/65

Sit-ups

Front rack lunge 95/65

Burpee

Thursday062316

•••

12 min AMRAP 

3 Hspu

6 Power clean

9 Toes to bar

12 Kettlebell snatch

Wednesday 062216

•••

Shoulder press 5rm

•••

3 RFT 

30 Double unders

20 deadlifts 155/105

10 box jump overs 24/20

•••

Refer to 102015

Tuesday062116

•••

For time:

21 Snatch

21 Ring dips 

50 Air squat

15 Snatch

15 Ring dips 

50 Air squat

9 Snatch

9 Ring dips 

50 Air squat

Monday062016

•••

Back squat 5rm

•••

15 min AMRAP 

20 Wall balls 

10 row/bike Calories 

5 bar muscle ups 

This one will be a bit shorter, and quicker! Hints attached 😊