7.17.15
MOB
DYNWU
1600m Run.
3 Rounds:
75 Dubs
50 Air Squats
25 Cal Row
1600m Run.
CF:
MOB/DYNWU
A. OHS from Rack
3 by 3. Then 6 by 1.
B. 6M EMOM:
Odd: 6 Hang Snatch (95/65)
Even: 12 Cal Row
Then Right into 400m Sandbag (50) or Wgt Vest Run.
Rest 3M.
6M EMOM:
Odd: 3 Squat Snatch (155/105)
Even: 12 CTF Pushups
Then Right into a 400m Sandbag (50) or Wgt Vest Run.
C. 3 Rounds for Quality:
15 GHD SU
15 Hip Ext
3 Skin the Cat
1 Rope Climb