Wod 13/6/16

ENDURANCE WORK:

AMRAP 40′

1 rope climb

200M ROW

600M RUN

SCORE: KM TOTALI TRA ROW E RUN. IL VINCITORE SARÀ L’IRON MAN/ WOMAN DELLA SETTIMANA.

One&Only team competitor–

Strength:

1: 3-position snatch Snatch: 10 rounds – Every 2 minutes, complete:

-1x Mid-thigh snatch + 1x hang snatch + 1x snatch (Work up to a max for the day)

2: Back squat: Warm up then:

-75% x 5 reps superset with 3x max height seated box jumps

-85% x 3 reps superset with 2x max height seated box jumps

-95% x 1+ reps superset with 1x max height seated box jumps

*If you have a true 1 RM, take percentages off 90% of that number. Also, start the box jumps on the 2 warm up sets before the 75% for a total of 5. For the 2 sets of seated box jumps before the 75%, make them triples.

Work Capacity: Complete as many rounds as possible in 20 minutes of:

-Row 300m

3x rope climb (15ft)

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

-20x V-up sit ups with a PVC or training bar in hands

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