Friday 062416

Back Squat

2 x 3 @ 60%

Every Minute On The Minute Rotate Through The Following Until You’ve Completed 

4 Rounds Of:

Burpee Bumper Jump 45/25

Wall Balls 20/14

Bench Press 115/65

Ball Slams 20/10

Parallette Dips

Wednesday 062216

Back Squat

2 x 3 @ 60%

10 Min. AMRAP Of:

6 Deadlift 165/125

8 Lateral Burpee’s Over The Bar

10 Knees To Elbows

Rest 5 Min.

10 Min. AMRAP Of:

12 KB Swings 53/35

16 Russian Twist 53/35

20 V – Ups 20/14

Thursday 061616

Front Squats

81% 4×4

DAHNA’S SWEET 16TH BDAY WOD
20 min AMRAP

*

16 C&J 155/105

*

16 weighted step-ups 35/25

*

16 T2B

*

16 dumbbell rows 35/25

*

16 deadlifts 205/155

*

16 burpees
400M Run

(*16 Double Unders)