06.14.2017 WOD

A. Mobility

B. Warm-up
300m Run
5 rounds of “Bear Complex” w/ Blank Bar
2 rounds total

C. WOD

“King’s 300” Workout

25 Pull-ups
50 Deadlifts (135/95)
50 Push-ups
50 Box Jumps
50 Knees-to-elbow
50 Dumbbell Snatch (50/30)
25 Pull-ups

Rx+
15 Bar muscle-ups
25 Cleans (135/95)
25 Push-jerk (135/95)
50 Hand release Push-ups
50 Box Jumps (step ups not allowed)
50 Toes-to-bar
50 DB Snatch (50/30)
15 Bar muscle-ups

Rx Lite
25 Pull-ups (banded/jumping)
50 Deadlifts
50 Push-ups
50 Box Jumps (step-ups)
50 Leg raises
50 KB swing (Russian)
25 Pull-ups