TUESDAY 6-19-18

Tuesday

WARM UP 3X
200 m run
10 inchworm push-up
10 Airsquats
10 Ring Rows                                                            10 step ups                                                                 5 x 5 sec HS Hold w/ 1 x 5sec negative
20 sec Shoulder mobility
10 scalp activation

 

EMOM
Alternating Minutes x 12 minutes
Odd: 3 Hang Squat Cleans 225/155# + 10 Strict HSPU (Scale to kipping, or push ups)
Even: 15 Pull Ups (Scale to one good set each round!)

WOD 15 Min cap
15-12-9-6-3
Burpees to(6 inch target)
Box jumps 24/20
200 m run after every set.
15 burpee to pull up bar
15 box jumps
200 m run
Etc…..end w/ a run

 

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