CWOD: 6/9/2014

BHC WOD

Back Squat
– 12 minutes to find 3RM

2 RFT
10 Front Squats (205 / 145) – pulled from floor
10 Handstand Pushups

Rest 2 minutes then

100 Double Unders
50 KB Swing (1.5pd / 1pd)
25 Burpees with lateral jump over barbell

Skill

EMOM for 10
Odd Min: Squat Snatch TNG x 5 @ 50% 1RM
Even Min: Unbroken CTB Pullups x 50% Max Set

MB

Weighted Back Extension 5×10; rest 1:30
– holding DB at chest or barbell on back
– squeeze glutes at top

Abs

4 Rounds of
Barbell Russian Twists x 10 (5 each side, contract abs to twist!)
Parallette L-Sit x 50% max length
– rest 2 min