July 12, 2019

 

a) WARM UP:

2 rounds: 

  • 250 meter row 
  • 15 second static hold in rings 
  • 10 situps 
  • 10 double unders 
b) STRENGTH/SKILL:

3 sets not for time: 

  • 10 Strict ring dips
  • 30 weighted sit ups 
  • 5 weighted chin ups 

*rest as necessary

 

c) WOD:

3 Rounds for time: 

  • Row 500 meters
  • 50 Double unders 
  • 30 toes to bar 
  • 10 power snatches (P: 95/65, Rx: 135/95, Rx+: 155/105)
Posted in WOD