Friday WOD – 10/06/2016

STRENGTH
5 x sets of COMPLEX:
3 x Hang Squat Clean
5 x Squat Clean
7 x Front Squat

METCON
Teams of 2 – 12min AMRAP of:

Partner A
= Pacesetter = 30 x Double Unders + 100m sprint

Partner B
7 x MB Squat Cleans
7 x MB Sit ups
7 x Squat + Jump over MB

Monday WOD – 6/06/2016

STRENGTH
EMOM for 10mins
Odd = 5 x Strict Pull ups
Even = 30sec Max Effort Push ups

METCON
For time:
21 x Power Snatch (40/30kg)
9 x Bar Muscle Ups
15 x Power Snatch
7 x Bar Muscle Ups
9 x Power Snatch
5 x Bar Muscle Ups

** scaling options available **

Friday WOD – 3/06/2016

MOBILITY + MASHING

STRENGTH
10mins = Max Effort = Box Jump Height

METCON
For time:
21 x Burpees
21 x Box Jumps (24/20”)
21 x Pull ups
500m run
15 x Burpees
15 x Box Jumps
15 x Pull ups
500m run
9 x Burpees
9 x Box Jumps
9 x Pull ups
500m run