Thursday, July 14th, 2016

Warm Up

400m Run

Then 2 Rounds of:

5 Inch Worms
10 Ring Rows
10 RDL + High Kick
10 Pass Throughs

 

A) Strength/Skill

Power Snatch + Snatch
3 Reps @ 60-65% Every 2 Min for 10 Min

Tempo Pull
3 Reps @ 70-75% of your best
3 Min EMOM

 

B) WOD

For Reps

4 Rounds

1:00 Wallball 20/14
:30 Rest
1:00 Ring Dips
:30 Rest
1:00 Toes to Bar
:30 Rest