WOD 30/6/16

/in /by

 

Strength:

A) Back squat 5*5 with weight from elements
B) Back squat 5*5*90% %RM
C) Deadlift 6*2*60-80% 2rm
D) Clean Pull+2 hang clean pulls 6 sets with 60-80% 1RM clean pull (use straps)

Skill: Ring MU

MetCon: “Nate” 20 min AMRAP
2 RMU
4 HSPU
8 KB Swings 32/24kg
*Ask coach for scaing options.
S&A WOD
Speed press
Bench press 8*6*60-80%ME

MetCon: 15min EMOM
1min Strict press 7 reps
2 min Straight leg weighted sit ups 9 reps
3min 11 HRPU