Tuesday, June 24, 2014

062414 WOD

A. NFT with 6:00 time cap

Row 500 meters

Accumulate 2:00 on an L-sit hold or tuck hold off parallettes

Start with hold or row, depending on equipment availability

B. EMOM 8:00

1 x clean high pull

1 x power clean

1 x jerk

C. For time:

600-meter run

20 wall balls (20/14) to 10′ target

10 toes-to-bar

400-meter run

20 wall balls (20/14) to 10′ target

10 toes-to-bar

200-meter run

20 wall balls (20/14) to 10′ target

10 toes-to-bar

>> On-Ramp

For time:

400-meter run

10 dumbbell thrusters

10 tucks / sit-ups

200-meter run

10 dumbbell thrusters

10 tucks / sit-ups

100-meter run

10 dumbbell thrusters

10 tucks / sit-ups