1. Warm up
2. Strength
Push Press
3-3-2-2-1-1
3. Strength 2
Strict toes to bar or Strict knee raises – 3 sets of 10
08:00 Endurance WOD
50 Double Unders
10 Burpee
15 Front Squat (50/30)
40 DU
10 Burpee
15 Front Squat
30 DU
10 Burpee
15 Front Squat
20 DU
10 Burpee
15 Front Squat
10 DU
10 Burpee
15 Front Squat
09:00 CF WOD
Rainhill Trials 2012
For time:
10 Snatch 50/30kg
20 Bar over Burpees
15 Thrusters 50/30
15 Bar over Burpees
20 Front Squat 50/30
10 Bar over Burpees
Recovery
HAPPY 4th JULY!!