June 8, 2016

A huge birthday shoutout to Coach Sean. Since his arrival and presence at RXD, our community has received nothing but positive vibes and all the good feels. He’s one hell of a coach and just an all-around great person. Happy Birthday, Sean!

(WOD)

COMPLETE 6 SETS @ CONSISTENT EFFORT:

M:500m // F:400m Row

20 Russian KB Swings (53/35)

15 Mountain Climbers (4-count)

10 Toes-to-Bars

…Rest/walk 1 minute…

(SUPPLEMENTAL)

A) 3 x ME Strict Muscle Ups OR 3 x ME Ring Pullups w/False Grip

B1) 4-6 Weighted Pullups

…Rest 1 minute…

B2) 4-6 Weighted Dips

…Rest 1 minute. Repeat B1-B2 x 4 sets total…

(BURN)

AMRAP 5 MINUTES:

150m Run

5 HSPUs or 2 Wall Walks

30 Double Unders

…Rest 2 min. Repeat x 2 sets, then:

AMRAP 5 MINTUES:

150m Run

3 Strict Pullups or 5 Ring Rows

10 Box Jump-Overs

…Rest 2 min. Repeat x 2 sets