June 11, 2013

Strength

• Overhead Squat, 7x2 (all sets at same weight)
• Double unders practice between sets

WOD

For time (12 minute cap) and calories, and teams of 3 complete:

• 200 DU
• 100 Toes-to-bar
• 75 Box jump overs, 30"/24"
• 50 Wall balls, 20#/14#

One partner is always rowing 20 calories, and a teammates must alternate rowers after every 20 calories (i.e. one partner can't row 40 calories straight).  Reps can only be completed while the rower is accruing calories.