WOD

Friday, June 8th

06/08/2018

Warmup:

1) Team Dynamic

3) 3x through:

  • 10 Alternating Lunges 
  • 8 Hand Plank Shoulder Taps (each arm)
  • 6 Single Arm DB Presses (each arm)

Strength:

Superset the following until completion:

  • 3 X 10 Handstand Push-ups or Pike Presses
  • 3 X 200m 1-Arm Overhead KB Walk
  • 3 X 30ft Dragon Walk

*depending on time perform at least 2 sets of each!

WOD:

EMOM for 5 minutes:

  • 7 Overhead Squats (75/55)
  • 5 Burpee Over Bar

Minute 5:00 - 10:00

  • 800m Run

EMOM for 5 minutes:

  • 7 Alternating Front Rack Lunges (75/55)
  • 5 Burpee Over Bar

*please choose proper scaling for the run! If 800m takes you 10 minutes please do not run 800m!