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June 11th WOD

6/11/2016

Level 1
L1:A: Mobility (No Measure)
L1:B: Metcon (AMRAP - Rounds and Reps)
21 min partner amrap
One partner works while one rests

Buy in: Run Around Mall
Then
30 box over jumps 24/20(long way)
27 kbs 53/35
24 burpees to plate
21 empty bb cluster 45/33

Rx+

Buy in: Run 800m
Then
30 C&J 155/105
30 kbs 70/53
30 burpee mu's

Level 2
Mobility (No Measure)
L2:B: Metcon (Time)
For time
Row 2000m
Ski 50 cals
50 slam balls 30/20
50 kbs 26/18

Advanced
Run 1 mile
Ski 75 cals
75 slam balls 30/20
75 kbs 44/26

Competitors
C:A: Metcon (Time)
For time

12-9-6
Sh2oh 75/55
Bar over burpees

***please record on your phone so a coach can review, this is important
Rest 7 min
C:B: Metcon (AMRAP - Rounds and Reps)
Max Emom

7 pull ups
7 thrusters 95/65
7 burpees
Rest 15 min
C:C: Metcon (AMRAP - Reps)
3 min amrap

Max bear complex 135/95

Sol Endurance
SE: Metcon (Time)
Trail Run at Papago Park 7:00am

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM