6.20.13 "Summer Slam 13.3"

June 19, 2013

Ninja’s or Beast’s?

Jared!


Jana!

Gymnastics
EMOTM 10 Mins
1-5 Kipping HSPU
-pick a number that is challenging but reasonable

Summer Slam 13.3
Teams of 3
50 Double Unders (Each)
150 Hang Power Snatch (115,75)
150 Pull-ups
150 Thrusters (115,75)

15 Min Cap

(Yeah, I know we just did pull-ups and thrusters Monday but “Suck it up Buttercup”)

Teams that are competing:
Thursday:
practice WOD 3
Friday:
Rest-Mobility
Sunday:
Pre-Game WOD
2 Rounds not for time
400m Run/Row
1 Rope Climb
2 Power Snatch (60%1rm)
3 Overhead Squats (same as above)
4 HR Push-ups
5 Pull-ups
6 Burpees
7 GHD Sit-ups or 14 ABmats
8 Back Ext or Back Rockers
9 Air Squats
10 Double Unders or Attempts

20 Minutes Mobility

—posted by MR. RX

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