Sunday Funday Throwdown 10:00 -12:00 Open Gym

Sunday Funday Throwdown 6/18/17 10:00-12:00

A) Gymnastics Play 20:00
2 pegboard Ascents
50ft HS walk or kick up practice
5 single leg broad jumps each leg
50 double unders

B) WOD 1
4 rounds for time:
200m run
15 C2Bs
15 single DB thrusters 70/50 (switch arms each round)

rest 7-10 min

C) WOD 2
100 double unders
30 wall balls
–3 rounds–
10 ring dips/ hand release push ups
10 alternating 70/53lb KB snatch
into…
100ft overhead walking lunge (single arm) 70/53lb KB, switch @ 50ft
into..
–3 rounds–
10 ring dips
10 alternating KB snatch
into..
30 wall balls
100 double unders
100ft overhead walking lunge (single arm) 70/53 KB, switch at 50ft

rest 7-10 min

D) WOD 3
3 rounds:
500m/400m ski erg
30 box jumps 24/20
10 HSPU 8/4″ deficit