WOD: Thursday, June 5, 2014

(A) GymNASTY Warm-Up

(B) Clean Quad Stretch and Clean Pause Drills

(C) Find a 2RM Clean in 18 Minutes

(D) Find a 3RM Front Squat in 12 Minutes

(E-1) Performance

For Time:

  • 400m Farmers Walk
  • 20 Box Step Ups
  • 30 Kettlebell Swings
  • 40 Burpees

(E-2) Lean Machine

For Time:

  • 400m Farmers Walk
  • 20 Burpees
  • 30 Kettlebell Swings
  • 40 Box Step Ups

(E-3) SWOL

Men: 4x3 Front Squats @ 90% of 1RM
Women: 6x4 Front Squats @80-90% of 1RM

Lindsay. Overhead Squat. Photo by Rafael Vega