Monday 20th June 2016 – WOD

19th June 2016

Jason Khalipa’s 5:04 Jackie!!!

WOD 1

MOTM: EMOM pull up strength

  • min1: 30 secs of max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs max hold at top
  • min4: 3-5 kipping pull upswith 5 sec eccentric

A 5 min AMRAP of:

  • 3 Sprawlers
  • 6 Squat Thrusts
  • 9 Wall Balls
WOD 2

Rebound Jackie:

  • 1000m Run / Row / Ski
  • 50 Thrusters @ 20 / 15kg
  • 30 Pull ups
  • 50 Thruster @ 20 / 15kg
  • 1000m Run / Row / Ski

*20 min cap

 

 

 

 

 

 

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