June 9, 2016

Thursday

ANNOUNCEMENTS:

 

MODWOD PROGRAM

WARM-UP:

9 min EMOM

45 Sec Row

45 Dubs attempts 25 Dubs

10 Wall Squats

SKILL/STRENGTH:

12 EMOM

Power Clean + Hang Clean + High Hang Clean

Start Light and work up to a heavy weight

METCON:

100/80/60/40/20

Singles

25/20/15/10/5

Sit ups

ACCESSORY WORK:

ROMWOD

RX PROGRAM

WARM-UP:

9 min EMOM

45 Sec Row

45 Dubs attempts 25 Dubs

10 Wall Squats

SKILL/STRENGTH:

12 EMOM

Power Clean + Hang Clean + High Hang Clean

Start Light and work up to a heavy weight

METCON:

"Annie"

50/40/30/20/10

Dubs

Sit ups

ACCESSORY WORK:

ROMWOD

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