Performance:

1) 3×5 Overhead Squat
(recommend 70, 77 & 85% of 1-RM)

2) 10 min AMRAP
3 x deadlift (85% 1 RM)
10 x burpees
15 x wall balls (20/14lb)

3) 3 x 5 Dragon Flies

Competition:

1) Oly Lifting Warm Up

2) 10 min AMRAP
3 x deadlift (85% 1 RM)
10 x burpees
15 x wall balls

3) 120 sec max kb swings (32/24 kg)
rest 60 sec
90 sec max kb swings
rest 60 sec
60 sec max kb swings

Have a wonderful summer from Diana and William! Email some fun, interesting pics from your vacations for the website (email is on the white board). Below are a few WODs you can do while on the beach.These are designed to do over a 5 – 7 day period in the order listed.

WOD #1
5 rounds
Run 200m on the beach (soft sand, estimate 200m)
20 push ups
rest 2 minutes

WOD #2
12 min AMRAP
200m Ocean Swim (out and back, estimate distance)
15 burpees

WOD #3
15 min light recovery run (on the harder, wet sand)

WOD #4
5 rounds
Run 100m on the soft sand
40 air squats
rest 3 min