WOD 6/11/15

/in /by

 

Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength:
Barbell pull
A) Deadlift 5×5 Weight from elements.
B) Deadlift establish 5RM.
C)5×2 Snatch (practice the movement in sets of 2 and increase weight each set)
D) Snatch find your 1RM.

MetCon: 

Reps for time of
Deadlift
Box jumps

A) KBS 24/16 kg- box jumps 60/50 cm
B) 80/45 kg deadlift-box jumps 60/50 cm
C+D) 100/70 kg DL-Box Jumps 70/60 cm
Intermediate WOD:

12 min AMRAP:
– even min 5 weighted pull ups AHAP
– odd min 10 m HS walk (20 shoulder taps)

MetCon: 20 min AMRAP “NAte”
2 RMU
4 HSPU
8 American KbS 32/24 kg