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WEEK of WOD's 6.5.17 - 6.10.17

MONDAY, JUNE 5th

A. Take 15 minutes to find 1-RM Split Jerk

B. Five rounds for time:

21/15 Calorie Bike

18 Wallballs (20/14)

12 Weighted Box Step-ups (53/35)

* 6 each leg

TUESDAY, JUNE 6th

A. 0:00-10:00:

1 Mile Run

Max Clean & Jerk (135/95) in remaining time

10:00-13:00:

Rest

13:00-20:00:

800 Meter Run

Max Power Snatch (115/80) in remaining time

20:00-23:00:

Rest

23:00-27:00:

400 Meter Run

Max Front Rack Walking Lunges (95/65) in remaining time

WEDNESDAY, JUNE 7th

A. Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B. Three sets for time of:

100 Double-Unders

30 Kettlebell Swings

15 Pull-Ups

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

THURSDAY, JUNE 8th

A. Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Single-Arm Trap 3 Raises x 8-10 reps each @ 2111

B. Rounds of 15, 12 and 9 reps for time of:

Thruster (135/95 lbs)

Bar-Facing Burpees Over the Barbell

FRIDAY, JUNE 9th

A. Three sets of:

Bench Press x 6-8 reps @ 20X0

Dynamic Push-Ups x 10-12 reps @ 10X0

B. Against a 4-minute running clock, with 2-minutes rest between sets, complete four sets of the following for max reps of pull-ups:

Row 500 Meters

30 Kettlebell Swings

Max Reps of Pull-Ups

SATURDAY, JUNE 10th

A. In teams of four, complete as many rounds as possible in 24 minutes of:

20 Burpees

20 Wall Ball Shots

20 Anchored Sit-Ups

Rest Station