Tuesday 7.17.12

Dynamic Warmup

Endurance Work: 3 Rounds

6-50m Sprints w/3M Rest between each Round

WOD 1: 4m Alt Wallballs/Slamballs (20/14)

Rest 4M.

WOD 2: 15m CAP: 3RFT

8 Split Snatch (115/75)

7 CTB Pullups

400m Run

LV1: WOD 1: (14/6)  WOD 2: DB Split Jerk (25/15), Low Bar Pullup or Assisted Pullups, Row or Run

LV2: WOD 1: (16/10) WOD 2: Any Snatch is Acceptable. (85/45),  Jumping or Assisted Pullups

LV3: Rx’d – Muscle Up can be done in Exchange for CTB Pullups, either on Rings or Bar

 

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