WOD 08.06.2015 Thursday

Partner WOD

3 Rounds for time

  • 160 Double Unders (2:1 singles)
  • 16 Power Clean & Jerk, 185/120# (60% of CL&J)
  • 200 meter Farmer Carry, 70#/53# (each hand)
  • 32 Russian Swings, 70/53#

* Partition as needed

Individual WOD

3 Rounds for time

  • 60 Double unders (120 singles)
  • 8 PCL&J, 185/120# (60% of CL&J)
  • 100 meter Farmer Carry, 70#/53#
  • 16 Russian Swings, 70/53#
Core/Accessory
  • 3 x 25 GHD Sit-ups (work up to this)
  • 3 x 10 Back Extensions (slow and controlled)

3 Kings Cup Athletes

  • 2K Recovery Row
  • 45 min of mobility