7/27
7/27
Warm Up
400 m Run / 500 m Row
20 GHD
20 Push Ups
20 Air Squats
20 PVC Pass Thrus
Dynamic
Weight Lift Wednesday
EMOM x 6
1 Squat Snatch (90%)
Rest 4:00
EMOM x 6
1 Squat Clean & Jerk (90%)
Rest 4:00
For Time:
30 Muscle Ups or 100 Burpee Pull Ups
Endurance WOD
Run 1.5 laps or Row 1200
20 Ground to Overhead (95/65)
200 m Run / 250 m Row
30 Push Ups
200 m Run / 250 m Row
40 Wall Balls (w/ Penatly)
200 m Run / 250 m Row
50 Burpees
200 m Run / 250 m Row
40 Wall Balls (w/ Penalty)
200 m Run / 250 m Row
30 Sit Ups
200 m Run / 250 m Row
20 Ground to Overhead (95/65)
(Penalty = 5 Burpees, for Stop/Drop/Rest)
Posted on Wed, July 27, 2016
by Star Spangled CrossFit