6.30.14

MONDAY

warm up– 1mile Run

Strength:

work up to a max set of 8 Back Squat

Olympic:

5×2 Jerk

Metcon1:

30 Bar Muscle Ups

(every time you come off the bar do 30 Air Squats)

For Time

Metcon2:

Explode WOD

Auxiliary:

50 GHD Sit Ups

(every time you stop motion do 2 Dball Shouldering)