WOD for Thursday, 6/19/14:
alternating tabata:
hollow body hold
superman hold
rest 5 minutes…
EMOM for 10:
100m sprint
alternating tabata:
hollow body hold
superman hold
rest 5 minutes…
EMOM for 10:
100m sprint
5 rounds:
7 right arm KB thruster (53#/35#)
7 left arm KB thruster (53#/35#)
7 strict pull-ups
AMRAP for 12 minutes:
ME set of hang power cleans (155#/105#)
200m run
*your score is the total number of cleans you are able to complete
5 attempts to find your 1RM deadlift
then…
EMOM for 10: 3 deadlifts at 70% of your new 1RM