13 July 2016 13 July 2016
Wednesday 13 July 2016 '13 July 2016'

bobby1. Warm-up
4 Steady Rounds:
10 Light Snatch Grip Push Press
10 Strict Pull Ups/ horizontal ring rows
10 GHD Sit Ups/ abmat situps
Then
Row 500m

2. Strength
Touch and Go Power Snatch 6×3 AHAP – Start around 80%

3. Met-Con
For Time:
30-20-10
Shoulder to Overhead 135/95lbs 95/75 55/35
GHD Sit Ups/ abmat situps
Calorie Row

4. Extra
For Time:
10-1
Muscle Ups
Sets must be unbroken or restart set
12 minute cap

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