140630 Monday

Kyle hitting a 105lbs 1-arm OHS.

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-12:
BTN Thruster,
C2B Pull-up (Strict Rnd 1),
KB Windmill.

Strength Development

A1. : Sumo Deadlift ( @ 32X1; x 8-12 x 2. )

A2. : Axle Shoulder Press (@ 30X1; x 8-12 x 2. )

A2. : Handstand Push-ups (AMRAP x 2 Strict only. )

Post accumulation of all reps.

WOD

Complete 4 rounds of the following alternating between A & B. Pick up where you left off on each couplet.

A. : Bronco I (AMRAP – Rounds and Reps)

As many rounds as possible in 2 minutes of:

5 burpee dumbbell deadlifts (Moderate NTE 65/50lbs)

10 Box Jumps (NTE 20/16″)

30 Seconds Rest

B. : Bronco II (AMRAP – Rounds and Reps)

As many rounds as possible in 2 minutes of:

5 pull-ups

10 squats

30 seconds Rest
Sub ring-rows for pull-ups as needed.

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