Sunday June 21st – Fathers day WOD

522_1522_2

Warm-Up

  • 400m run

3rds not for time

  • F2I (3 each side)
  • active hold bottom of squat (30 secs)
  • 10 sit ups
  • 10 russian kb swings
  • 10 pac pass throughs

Strength / Skill

  • Overhead squat pvc
  • (5×3) Overhead squat

22-14-8 “unilaterally”

  • DB Snatch (alt half each side)
  • Single Arm OHS Squat (alt half each side)

200m run after each rd

Results

  • Farrah 10#/5#/Gn box (8:20)
  • Guichi 15#/10# (8:32)
  • Liz 10#/5#/Gn box (8:46)

after class

  • Cahba 5:47 (30#)
Advertisements

One thought on “Sunday June 21st – Fathers day WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s