Friday 11062015

Never be satisfied, and always push yourself. Do (or be willing to keep trying) the things people say cannot be done.
Never be satisfied, and always push yourself. Do (or be willing to keep trying) the things people say cannot be done.

BBGYMNASTICS:
Squat clean with pause 2″ off the floor – 6×3 @70% –
*Every rep should look Fast and easy!

STRENGTH:
4X2 Snatch Balance – AHAP
*complete anyway possible… (heaving, pressing, etc…)

METCON:
For Time:
50 Double Unders
100 Wall Balls (20/14)
75 Box Jumps (24/20)
50 Deadlifts (225/135)
25 Burpee + T2B + Pull Up
50 OH Lunges (with med ball)

INTERVAL WORK:
‘The WZA Team Challenge – WOD 7’
EMOM for as long as possible, increasing by one rep each minute:
Min 1: 1 Burpee to a plate & 1 Thruster (95,65)
Min 2: 2 Burpees to a plate & 2 Thrusters
Min 3: 3 Burpees to a plate & 3 Thrusters
Min 4: 4 Burpees to a plate & 4 Thrusters
etc…

ACCESSORY/GYMNASTICS WORK:
10 minute EMOM:
2 Rope Climbs

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