Friday, August 4 2017

STREGNTH: Front Squat

3 x 5 @ 70%

2 x 3 @ 75%

3 @ 85%

WOD: 10 Minute AMRAP

10 Power Snatch (95/65)

10 Box Jumps (24/20)

10 Push Press (95/65)

Spirit of the WOD – Choose a barbell weight knowing that getting through the Snatches will be the limiting factor. Make sure the barbell weight allows you to move through each round of the Snatches and Push Press in two sets or less.

AFTER PARTY: 20 Strict Ring Dips

***404 MISSFITS @ 10AM***

1000m Row, then…

3 Rounds –

21 Overhead Squats (55#)

15 Renegade Rows (20#)

9 Ring Dips