Wednesday 061318

SWoD:
15 min. to complete…
1) 3 RM Deadlift (10 min.)
2) EMOM for 5 min. 3 Deadlifts @ 85% #1
Workout of the Day:
For time reps & rounds…
1 mile run
-then-
10 min. AMRAP of…
12 Wall Balls 20/14
12 Burpees
IRON HANDS BARBELL CLUB
1) Snatch 2×50%, 2×60%, 2×70%, 2×75%x3
2) Front Squat 2×50%, 2×60%, 2×70%, 2×75%x3
3) Clean from the Blocks – moderate weight x3x3; work on speed in the turnover/timing.
4) Hanging Leg Raises 4×10
SkinnyFit:
6 Rounds…….
10 Russian Twist w/ball
15 Goblet Squats
200m Run
Endurance;
Swim-8 x 75m Max Effort,
rest 1:1

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