Friday June 30, 2017

 (Competition / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m run, 15 wall squats, 10 tubing single arm OHS/arm, 10 BB bench press

SOD

3 x 10^ Bench Press AND 3 x 10 GHD sit-ups (15-16 min)

WOD

For Time:
500m Row
Rest 2 min
4 rounds of 10 DB alternating Snatches (5/arm) (50/35) and 2 M-ups or 4 Ring Dips
Rest 2 min
500m Row
Rest 2 min
4 rounds of 10 DB alternating Snatches (5/arm) (50/35) and 2 M-ups or 4 Ring Dips
Rest 2 min
500m Row