Monday, June 1, 2015

Ron is one of the strongest wall ballers in the box!

060115 WOD

A. EMOM 6:00

Odd minutes: 10-15 box jumps

Even minutes: Run 100 or row 150

B. Back squat – 5/3/1 month 2 | week 1

Add 10# to 1RM and calculate new WW

65% x 5

75% x 5

85% x 5+

C. Five sets of:

Against a two-minute running clock, complete:

3 hang cleans (135/95)

6 shoulder to overhead

9 front squats

ME burpees

Rest 2:00 between sets; record burpees

Courtesy of CrossFit Invictus

>> On-Ramp

Five sets of:

Against a two-minute running clock:

3 hang cleans

6 push press

9 front squat

ME burpees

Rest 2:00 between sets; record burpees