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WOD For: Thursday, June 07, 2018

MAXCF

Strength/Skill

3 Rounds for Quality:

50M “Filly” Carry*

5/5 Single Arm OH DB Lunge (Filly rack)

:30 Ring Support (top of dip, knee tuck)

5 Strict TTB

*1 DB OH/1 KB in front rack – switch arms at 25M

Training

50-40-30-20-10:

Abmat Sit ups

25-20-15-10-5:

Calorie Airdyne

5-4-3-2-1:

Muscle up

MAX45

Strength/Skill

5 Rounds:

2 Pause Front Squats + 2 Front Squats

*2 seconds in bottom

Rest :90 between sets

Training

12-24-36-48

Wall Balls 14/10

Run 100M-200M-400M-800M

MAX30

Training

3 Rounds:

30 DB Hang Power Cleans to OH

20 Box Jumps

Cash Out

3 Rounds:

8/8 SL DB Deadlifts (4011)

Rest :30

:30 Side Plank Each Side

Rest :30

HAPPY BIRTHDAY CESAR!

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