July 14, 2016

Thursday

ANNOUNCEMENT: 

 


RX PROGRAM

WARM UP:

Dodgeball

Burgener warm up

STRENGTH:

10 min EMOM

Pause snatch 2 sec

-below knee 

-above knee

-high hang

We're working on our positions

METCON:

50 Wall Balls 20/14

50 T2B

50 Lunges 53/35

50 KBS 53/35

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

 

Dodgeball

Burgener warm up

STRENGTH:

10 min EMOM

Pause snatch 2 sec

-below knee 

-above knee

-high hang

We're working on our positions

METCON:

30 Wall Balls 20/14

30 Knee Raises or Ground T2B

30 Lunges 

30 KBS 35/25

ACCESSORY:

ROMWOD

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