Thursday- July 3, 2014

warm-up

100m run

5x

200m run

5x

WOD

Death By…

Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

Snatch "Horse"

-Make up a snatch complex

See if gym mates can match it!!!

3-5 complexes

Auxiliary

-SSB Low Box

3 sets x 10 reps

-SSB Step Ups 

2 sets x 2 minutes 

-SSB Good Mornings

2 sets x 1 minute 

-GHRs 

3 sets 

-Reverse Hypers 

3 sets

***All extra credit is optional, pick and choose as you please