WOD-4 JUN18

STRENGTH
FRONT SQUAT
5,5,3,3,2,1,1,1
OR
EMOM×16
1:10×2KB PUSH PRESS
2:10×2KB BENT OVER ROW
3:10×2KB OVER HEAD SQ
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
4'AMRAP
8 HANG POWER SNATCH(50/30)
8 BURPEES
90"REST
4'AMRAP
7 HANG POWER CLEAN(60/35)
7 BURPEES OVER BAR
90"REST
4'AMRAP
6 DEAD LIFT(80/40)
6 BURPEE JUMPING PULL UP
2'REST
FOR TIME
500M RUN SPRINT(3'CAP)
2'REST
400M RUN SPRINT(2'CAP)