20 June 2016 – “Guerrilla Radio”

2016-06-08 12.28.20

Monday June 20, 2016 Day 4-1

Warm-up:

2 rounds for time of…

400m Run

10 Sandbag or Heavy Slamball Deadlifts

10 Sandbag Squat Clean or Slamball Clean

10 Sandbag Thruster

Strength:

Backsquat, 12 minutes work up to a new 5 Rep Max

Push Press 2, 2, 2, 2, 2

WOD: “Guerrilla Radio”

4 Rounds for time of…

6 Handstand Push-ups

9 Kettlebell Swings

6 Ring Muscle Ups

9 Kettlebell Swings

*Rest 30 seconds between rounds

Guerilla Radio should be performed to the hardest RX the Athlete can achieve. Coaches please take the time to Scale up! HSPU become deficit or Parallete HSPU. Got Muscle Ups, do me Strict!

2 Minute Drill: 2 Minute Strict Push-ups/Rest 1 Minute/2 Minute Pistols

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