Wednesday 061417

prepare
SWoD:
1) 8 min. to establish a 5RM Push-Press
2) 8 min. to establish a 3RM behind the neck Jerk (from blocks), drop each. rep & quickly reset
Workout of the Day:
For time, rounds & reps…
800m Run
-then-
3 rounds for time of…
6 KB Snatch (3/side) 1.5/1
8 Goblet Squats 1.5/1
10 RKB Swings 1.5/1
12 Pull-Ups
-then-
400m Run
SkinnyFit:
5 Rounds
2 Bar Comples
20 Sit Ups
2 Bar Comples
400m Run
2 Bar Complex
*Bar Complex=Front rack lunge/lunge, 2 Front squats
Endurance:
Row 10 x 2:00, rest 1:00

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