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Tuesday, July 16 2013

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WOD: A. Every even minute for 20 minutes: 2 clean & jerks (full squat), a tough 2 Males choose from 225, 205, 185, 155, 135, 95 Females choose from 155, 135, 95, 75, 55, 45 Every odd minute for 20 minutes: 4 pistols or pistol scales B. 6 minute AMRAP of: 12 wall ball sit-ups, anchored 20/14 10m burpee broad jumps 12 KB goblet squats 72/55/35 CFHSV Running & Endurance WOD: 4 x 200m progressively getting faster each 200m until the last 200m is an all out sprint rest: 200m easy job (no walking allowed) rest 3 minutes, then 1600m time trial (compare to 6/18) meet at Randolph track at 7pm

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