061917

WOD for June 19, 2017

Brickell

Strength
5 x 3
Overhead Squats
(each set go up in weight)

Hasta La Vista, Baby!
200m run
20 DB cleans 35/20
200m run
20 box jumps 24/20
200m run
20 pull ups
200m run
20 Overhead squats 95/65
200m run
20 Burpees
For time

Doral

Strength
5 x 3
Overhead Squats
(each set go up in weight)

Hasta La Vista, Baby!
200m run
20 DB cleans 35/20
200m run
20 box jumps 24/20
200m run
20 pull ups
200m run
20 Overhead squats 95/65
200m run
20 Burpees
For time

Somi

“Sector 9”
3 rounds
21 wall balls 20/14
15 burpee box jump overs 24/20
9 clean and jerks 155/105
*15 min cap

Post strength
Emom x10
Odd: 5-7 strict pull-upsĀ  adv: weighted
Even: max effort ring dips/box dips

Extra work:
Every 4 minutes for 12 minutes
400 meter run
15 cal row

Keys


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