Wednesday, July 5th, 2017

 

A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

B) Strength/Skill

12 Min EMOM:

Min 1: Single Arm Romanian Deadlift 45/25
Min 2: 5 Ring Dips
Min 3: 3 Manmakers 50/35 in Each Hand

C) WOD

5 RFT:

20 Sumo Deadlift High Pulls 75/55
20 Front Rack Lunges