June 22, 2015

WOD

Strength – Back Squat

Health – 5×5 @ +10lbs

Fitness/Performance – 5×3 AHAP

then

Pullups/Ring Dips

Health – 3×6 @ next progression up

Fitness – 3×6 @ next progression or Kipping

Performance – Muscle Up Testing

 

Met Con – 14 min to finish

Health – 4 min AMRAP

6 Box Jumps 16/12

4 Burpees

6 Situps

rest 1 min

3 Rounds for time

10 Deadlifts 115/73

15 Wall Balls 10/6

50 Rope Jumps

 

Fitness – 4 min AMRAP

6 Box Jumps 20/16

4 Burpees

6 V-ups

rest 1 min

3 Rounds for time

10 Deadlifts 135/93

15 Wall Balls 14/10

20 Double Under Attempts

 

Performance – 4 min AMRAP

6 Box Jumps 24/20

4 Burpees

6 Toes to Bar

rest 1 min

3 Rounds for time

10 Deadlifts 155/103

15 Wall Balls 20/14

30 Double Unders