19 May 2017 18 May 2017
Friday 19 May 2017 '19 May 2017'

Warm-up
4 Rounds
1:00 Goblet Squat Hold
Back Rack Empty Bar Duck Walk
25′ Forward
25′ Backward

Lift
Back Squat 4×4 @75-85%

WOD
For Time
50 Lateral Bar Burpees
30 Front Squats 185/125lbs (from the ground)
15 Ring Dips

Extra
3 Rounds
Row 1k/800m
7 Bar Muscle Ups
Rest 2:00

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