IMG_4111CFE:

MOB/DYNWU

3 RFT:

100m Run, 10 HSPU

200m Run, 20 Burpees

300m Run, 3o Wallballs

400m Run, 40 Lunges

 

CF:

MOB/DYNWU

 

A. Back Squat 5 by 6 @ 70%

 

B. Snatch Reps for Quality

1 by 3 @ 60%

250m Row for Time

1 by 3 @ 65%

250m Row for Time

4 by 3 @ 70%

250m Row for Time

*Score your Slowest Row Time

 

C. 7M AMRAP:

7 Ring Dips

14 Wallballs (20/14)

21 Dubs

 

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