WOD for June 7th 2017

Fitness
Strength:
4 sets
6-8 seated dumbbell press each hand
12 Bent over Rows per hand (with dumbbells)


WOD:
5 rounds
10 ground to overhead(95, 65)
15 Box jumps (20", 16")




Performance
Strength:
4 sets
4-6 Z-Press
10 Barbell bent over row @ 2311


WOD:
"Miller Time"
10 rounds
3 squat clean and jerk (225, 185)
4 box jumps (30", 24")


Optional Conditioning
5 sets
500 meter row
rest 2 minutes


Notes

• Z-Press is preformed seated on the ground with a barbell, pressing overhead.
• Both portions of the Fitness Strength will be performed 1 hand at a time.