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Thursday June 15, 2017

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(Competition / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 300m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 10 BB OHP, 10 Pendlay rows

SOD

EMOM for 8 min.
Odd min: 20 Wall Balls (20/14)
Even min: 8 Pendlay Rows (115/75)

WOD

For Time:
1600m Run (Derby and back)
Recover 3 min
800m Run (Neighborhood loop)
Recover 3 min
400m Run (Leavitt pole and back)

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