WOD: 6-20-13

by: Gino Escalante in: WODs
19 Jun

 

 

GS L1: 10 min AMRAP of:

8 max height Jump Squats
30 second Front DB Hold (any load)
50 Double Unders

GS L2: 10 min AMRAP of:

8 max height Jump Squats
30 second lateral DB Hold (any load)
1 Triple Under

WOD L1: For time:

400M Run

Rest 2 minutes

50 Front Squats (75/55)

Rest 2 minutes

45 Pull Ups

Rest 2 minutes

30 Power Snatch (75/55)

WOD L2: For time:

400M Run

Rest 2 minutes

50 Front Squats (95/65)

Rest 2 minutes

45 Chest to Bar Pull Ups

Rest 2 minutes

30 Power Snatch (95/65)

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Testing time…

We had a very similar day to this one last month and some of you guys put together some really good results.  The testing WOD this month will be just as enjoyable and include just a little bit more weightlifting.  Be sure to keep good track of your split times and take into account the 20 min  time limit.  Each portion is just enough to push the limits without qualifying as its own workout, which should allow you to  sprint through all four portions.  We will be repeating this workout at some point so be sure to get those scores up on WODIFY!

Respect the tech,

CG

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APRÈS-CROSSFIT

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