Monday 6-06-16 WOD

Was it already a week ago that we had this sweaty beast back in town for a visit and a workout?
It's always awesome to have Starke alumni back for a sweat session and to lift some heavy s#it.
We miss you Greg!   

Monday 6-06-16 WOD

CrossFit:
A.
Snatch
2@60%
2@70%
3@75%
3@80%
6@85-90%

B.
6 Min AMRAP
5 Deadlift @ 155/225#
10 HSPU @ 25/45#


Fitness:
A.
10 Min EMOM
3 Pull Ups
3 Ring Dips

If using a band for either movement use a tempo of 31x1 that will help to provide a challenge.

B.
10 Rounds of 10 Swings 50/70#
10 Wall Balls 14/20#

C.
6 Min AMRAP
Burpee T2B

This is  ac ombination movement just like a burpee pull up. Athletes should drop down under the bar for their burpee and jump straight up to the bar and perform a giant beat swing with the main goal to get the toes to the bar every time. Coaches will assist in helping athletes to maintain tension to assist in getting those legs up there!