Thursday July 10, 2014

Posted on Jul 9, 2014 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even: Max reps Ring Push-ups

Odd: 10 Weighted Back Extensions or Barbell Good Mornings

 

WOD:

10 Minute AMRAP:

250m Farmer Carry 40#/25#

7 Manmakers 40#/25#

*If you finish farmer carry, this counts as 2 reps. If you make it halfway, 1 rep…

 

REST 2 MINUTES

10 Minute AMRAP:

1 Rope Climb

10 Alternating Dumbbell Snatch 70#/50#

30 Double Unders

 

CF MELT:

4 Rounds for time:

20 Ground to Overhead w/plate

15 Burpees to a plate

Run 250m w/plate