July 8, 2016

Sara says, “Happy Friday!!”

(WOD)

A) COMPLETE 5 SETS

20 Wallballs (24/20)

5 Power Cleans (185/135)

10 Toes-to-Bars

5 Front Squats

…Rest 1 minute…

(SUPPLEMENTAL)

A) DEADLIFT

5, 5, 5, 5 (not touch ‘n go)

…Rest 2-3 minutes…

B1) 5 WEIGHTED PULLUPS

…Rest 1 minute…

B2) 15-20 GHD SITUPS

…Rest 2 minute. Repeat B1-B2 x 4 sets…

(BURN)

A) AMRAP 6 MIN:

200m Run

10 Ring Rows

10 Weighted Walking Lunges (total)

…Rest 2 minutes, then:

B) AMRAP 6 MIN:

200m Row

10 Kipping Pullups

10 Weighted Step-Ups (total)