June 15, 2015

WOD

Strength – Back Squat

Health – 5×5 @ +5-10lbs

Fitness/Performance – 5×3 AHAP

then

Pullups/Ring Dips

Health – 3×10 Ring Rows + Box Dips

Fitness – 3×10 Assisted Pullups + Assisted Ring Dips or Kipping work

Performance – Muscle Up Progressions

Met Con – 3 Rounds for reps

40m Overhead Lunges 25/15//35/25//45/35 (pacesetter)

Ball Slams 10/6//15/10//20/15

Box Jumps

Rest