06.07~06.10 WOD

06.07~06.10 WOD

Tues
“Spindrift”
18 min AMRAP 
500m Row
30 Push Press
100 Double Unders
500m Row
30 Front Squats
100 Double Unders
500m Row
30 Thrusters
100 Double Unders
@95/65#

L1:
Skill: HSPU
10 min EMOM
3-5 HSPU
*scale if needed and practice

WOD: For Time:
10-9-8…3-2-1 of
DB Strict Press
Cal Row
*choose DB weight you can do ~10 reps unbroken

Wed
20 min EMOM
Odd: 3 Deadlifts @~80-85% of 1RM
Even: 3 MU (bar/ring)

Thurs
“Overwhelmed” 
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs @24/20″
10-9-8-7-6-5-4-3-2-1 OHS @115/85#

L1:
Skill: Snatch
15 min EMOM
3 Snatch (hang/ground)
*focus on technique

WOD: 6 min EMOM
Odd: ME AAB
Even: ME Burpees

Fri
Little Lamb” 
25 min AMRAP 
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
[On the 0:00]: 2 Lap Run
[On the 5:00]: 4 Lap Run
[On the 10:00]: 6 Lap Run
[On the 15:00]: 8 Lap Run
[On the 20:00]: 10 Lap Run

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