27 June 2015 27 June 2015
Saturday 27 June 2015 '27 June 2015'

Open gym 0900-1030
WOD-1030

1. Warm-up Level 2
30 Cal row
50 Weighted step-ups w/ 30/15lbs dumbbells

2. Strength
Squat clean 6×2 @85% – Drop and reset each rep, split jerk final rep.

3. Met-Con
3-6-9-12-15*
Burpee to 6″ target
Thruster 115/75lbs
*Complete 30 double-unders after each round (3, 3, 30, 6, 6, 30, etc)

4. Extra
4 Rounds
15 Box jump-overs 24/20″
15 CTB pull-ups
3 Rope climbs
Rest 1 minute

1. Warm-up Level 1
30 Cal row
30 Weighted step-ups w/ 30/15lbs dumbbells

2. Strength
Squat clean 6×2 @85% – Drop and reset each rep, split jerk final rep.

3. Met-Con
3-6-9-12-15*
Burpee to 6″ target
Thruster 95/55lbs
*Complete 30 double-unders after each round (3, 3, 30, 6, 6, 30, etc)

4. Extra
4 Rounds
12 Box jump-overs 24/20″ (touch the top)
12 pull-ups
2 Rope climbs
Rest 1 minute

1. Warm-up Base
30 Cal row
30 step ups 24/20

2. Strength
Squat clean 6×2 @85% – Drop and reset each rep, split jerk final rep.

3. Met-Con
3-6-9-12-15*
Burpee
Thruster 75/35lbs
*Complete 60 single-unders after each round (3, 3, 30, 6, 6, 30, etc)

4. Extra
4 Rounds
12 Box step ups 24/20″
12 ring rows
2 Rope climb walk ups
Rest 1 minute

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