June 5, 2017 

June 5, 2017

Warm Up-

3 Rounds:

1 Minute Slow Row

1 Round of 5/10/15*

Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats

Round Two – 5 Kip Swings, 10 Pushups, 15 PVC Good Mornings

Round Three – 5 Strict Pull-Ups, 10 Pushups,15 PVC Overhead Squats

Strength-

Every 90 Seconds for 6 Sets:

2 Power Snatch + 3 Overhead Squats

*Start at 60%, & Build

WOD-

4 RFT:

12 Toes 2 Bar

12 Dumbbell Front Squats  (2x 50/35)

12 Burpees