Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Lift/Skill:
A: Squat Clean BTAH single
B: HSPU @ 21X1; AMRAP x 3; rest 3 min
Met Con:
"Legit"
For Reps:
3 Rds/ 1 min rest after last round
1 min AMRAP Box Jumps - 24"
1 min AMRAP Wall Ball- 20lb to 10'
1 min AMRAP Sit Ups
1 min AMRAP Push Press - 75lb
1 min AMRAP Ring Push Ups
Post loads, HSPU's, and totals to comments.
