WOD – 5-26-16

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MOLLY!!!

 

WARM-UP
COACHES CHOICE

STRENGTH
4 sets:
A1. 6 over the box jumps  – completely jump over box
A2. 4 pistol sqauts / leg @ 21×1
3 sets:
B1. strict knees to elbows x 8 reps
B2. 15 GHD back extensions

WOD
3 rounds each for time:
12 thrusters (100#/70#)
9 burpees to a 6″ target
6 BJSD (30/24)
:45 FLR
rest 1 minute
* score fast and slow round*