June 28, 2016

WOD 1: Repeat 200 m run

5 Repeat 200 m sprints 60 sec rest. Be consistent as possible with pace. +/- 2 sec burpee penalty

WOD 2: Squat-Dead-Smash-up
with a running clock
Min 1: 3 Back Squats 315/225
Min 2: 3 Dead Lifts, 315/225
Min 3: 4 Back Squats, 305/215
Min 4: 4 Dead Lifts, 305/215
Min 5: 5 Back Squats, 295/195
Min 6: 5 Dead Lifts, 295/195
Min 7: 6 Back Squats, 285/185
Min 8: 6 Dead Lifts, 285/185
Min 9: 7 Back Squats, 275/175
Min 10: 7 Dead Lifts, 275/175
Min 11: 8 Back Sqauts, 255/155
Min 12: 8 Dead Lifts, 255/155
-All Squats and Deads must be unbroken

C2CFM - Scaled

WOD 1: 5x200 run or 5x300 row 60 sec rest

WOD 2: 12 min amrap

3 burpees

5 pull ups on floor bar racked

8 push ups

10 v-ups/sit ups