Tuesday June 4th 2013

Johnny

WOD

Prep…
Down and back drills
Ladder drills
Joint mobility
15-12-9 reps of
Burpee
OHS w/ PVC

A. Three sets:
Power clean 1.1.1.1.1 (rest 10 sec. B/T singles)
rest 30 sec.
Max unbroken reps of HSPU (strict), rest 10 sec.
Max unbroken reps of HSPU (kipping), rest 2 min.

B. AMRAP 10 min
600 Meter run
30 Thruster (95/65)
750 Meter row

PumpFit

The Intro… (10:00 min)
800 Meter row
1000 Meter row
100 Double unders

The Primer… (10:00)
10 Ring dips
20 Burpee
30 Air squat
40 DB Clean and jerk (hang)
50 Box jump

The Grind…
Teams rotate through the following three stations:
Station # 1 (8:00 min)
Max Calorie on airdyne (teams rotate on a Tabata format)
Station # 2 (8:00 min)
Complete the following for time:
1000 Meter Indian Run w/ KB
Station # 3 (8:00 min)
Max distance prowler push (heavy)
– Team members may all assist in moving the sled

The Pack…
Crunches, Crunches and more crunches!!!!