Monday June 24, 2019

WOD

LI Strength:

Thruster 4x4
Hanging Knee Raises x 3-4 sets

LI Conditioning:

Alternating EMOM 12 minutes:
1) 10 Hang Dumbbell Power Snatches (total)
2) 10 Ring Rows + 5 Ball Slams
3) 10 Sandbag Front Squats

LII Strength:

Thruster 4-4-4 reps
Hanging Leg Raises x 3-4 sets

LII Conditioning:

Alternating EMOM 12 minutes:
1) 10 Dumbbell Power Snatches
2) 15/10 Push Ups + 5 Box Jumps
3) 14 Sandbag Front Rack Lunges (total), 60#/40#

Sc: M - 40DB | F - 25DB
Rx: M - 50DB | F - 35DB
Rx+: > 50/35DB

Daily Links:

WODJosh Dempsey