30 June 2015 CrossFit WOD | 619

30 June 2015 CrossFit WOD

Tuesday

Supplemental
5 x 1 Hang Clean + 1 Jerk Dip
7 x 1 Jerk Dip + 1 Split Jerk @ 80 %

Strength

Front Squat
8 x 3 (7)
Every 3 Minutes

Gymnastics Strength
Handstand Hold
5 x :30 Seconds On :30 Seconds Off
or
54’ Handstand Walking

Workout of The Day
5 Rounds
12 Pull Ups
16 GHD Extensions OR Kettlebell Swings 1.5/1.0
20 Wall Balls 35/20 25/14 20/12

Supplemental Endurance
4 rounds
Row 500 Meters
Run 200 Meters,
Rest 1 minute

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