7/22/14 WOD



A.  Bench Press- build to a heavy double for the day.

B.  Every 2 minutes complete for 5 sets:

3 Wall Walks + 10 Ring Rows

C.  10 min AMRAP of:

10 HR Push-ups

10 Alternating DB Snatch (5 per arm)- 50/30

5 Ring Dips



A.  Snatch Balance (no dip) + Snatch Balance- work up to a max once you fail with no dip, then continue increasing weight and perform 1 Snatch Balance.

B.  5 x 3 Back Squat @75% of 3RM

C.  For Time:

Row 500m

12 Push Jerks- LI-155/105, LII-175/115

12 Muscle-ups

9 Push Jerks

9 Muscle-ups

6 Push Jerks

6 Muscle-ups

Row 500m


Posted on: July 21, 2014admin

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