July 12, 2019 Posted on July 11, 2019 by glennstake 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) Share this:TwitterFacebookLike this:Like Loading...