Tuesday, July 31st, 2018

 

A) Warm Up

500m Row

15 Pass Throughs
10 Scorpions
10 Iron Cross

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Abv Knee Hang Pwr Snatch @ 65%

C) WOD

3 RFT:

1 Rope Climb
30 Pushups
1 Rope Climb
30 Abmat Situps
1 Rope Climb
30 Ring Dips
1 Rope Climb
30 Russian Kb Swings 45/35