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07192017

by PFC on 07/19/17

Warm-Up:
200m shuttle run
21-15-9
PVC sotts press
Ring rows
Group stretch

Strength:
10 rounds of:
:20secs work
:40secs rest
Snatch (power or squat) 70% of 1 rep

WOD:
7min AFAP:
40 Box jumps 30"/24" / step-ups=60 24"/18"
Max distance row

PostWOD:
20 strict chin-ups (scale=banded)
20 strict ring Dips (scale=banded)
20 strict hspu (scale= Dumbbell strict press)

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