WOD 6/13/14

WOD 6/13/14



Strength

Work up to a 3RM UB (Unbroken) set of 

Hang Squat Cleans


WOD #1

"Mini Boat Race"

3 RFT

200m Row

200m Run


Metcon

21-15-9 

T2B

Burpee to target

Power Snatch (75/55)

Box Jump (30/24)


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Cardio Club (Recommended every day)

1k Row Sprint (as fast as you can)


Core Club (Recommended 3x/wk)

2 Rounds

90 sec Plank

100 Pulse Crunches

30 Oblique Crunches (each side)

30 secs Bicycle

15 sec L-Sit Hold

10 GHD Sit Ups (touch the ground if possible)