WOD 715

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 31

View Public Whiteboard

Warm-up

50 Wallballs

50 GHD sit-ups

Strength

B: Back Squat (2-2-2-2-2-2-2-2)

Back squat speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.

B1: Shoulder Press

Strict Press 3×1 @80-90% 4×1 @90-100+%

Mental Work

C: Metcon (5 Rounds for time)

5 Rounds

Row 1k

Rest 3 minutes

Interval

D: Metcon (Time)

For time:

‘Reverse JT’

21 Push-ups

21 Ring dips

21 HSPU

Rest 1 minute

15 Push-ups

15 Ring dips

15 HSPU

Rest 1 minute

9 Push-ups

9 Ring dips

9 HSPU

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