Tuesday: Not for time
3 rounds of
10 power snatch
15 dead hang pull up
400m run.
Focus on running the 400m hard. Take 3-4min btwn rounds to collect yo'self!
Wednesday: 20min Amrap of
5 pull up
10 box jump
10 situp
20 double under
Yes i know i have pull ups back to back. You'll only get 10 rounds so the volume will remain low... don't panic.
THURSDAY: CFHSV regional
3 rounds
run 50m
10 burpees
7 power cleans
155 for men
105 for women
* scale as needed.
we did do strength work this week, but you'd have to be there to know what we did. It was a secret.
Here is a video of my buddy Michael laying the smack down on this workout!
Sectionals WOD1- 2:55 from Michael McElroy on Vimeo.
Thursday, July 8, 2010
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