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Thursday 6/15 WoD

14
Jun

Thursday 6/15 WoD

SKILL/STRENGTH:
Deadlift 1RM

TIMECAP: 20:00

WOD
Every 6:00 x 3:
300′ Shuttle Run (150′ Out + 150′ Back)
20 Dumbbell Snatch (10L/10R), 50#/35#
300′ Shuttle Run (150′ Out + 150′ Back)

GEAR: 2

SCALING GUIDE
Shuttle Run: For athletes who will lose intensity during the run, scale to 200′ (100′ + 100′ back).
Dumbbell Snatch: Non-Alternating, athlete performs 10 on the left arm, then 10 on the right arm. Athlete should be able to complete each set unbroken. Scale load accordingly.

 

EXTRA WORK:
1) Row 90 Minutes @ 6

CORE STRENGTH:
4-5 Sets:
1) Front Rack DB or KB Walk x 150′ (Moderately Heavy)

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