Sunday 7-31-16

Sunday  

Strength

OTM for 12min

1, 4, 7, 10:   9 thrusters 55/75

2, 5, 8, 11:   9 KB Swings 50/70# (Russian) + 50m farmer carry shuttle (25m out, 25m back); put KB in left hand on the way out and right hand on the way back

3, 6, 9, 12:  9 burpees + 9 full sit-ups

WOD

Teams of 2, 15-min AMRAP

Buy in with each partner doing 250m row + 20 pull-ups (start on either pull-ups or row then switch); buy-in must be done before moving on

1 round is ea partner doing the following:

• 10 Wall Ball 14/20# + 10 Toes To Bar
• 10 DL 115/175# + 10 ring dips

Rest to recover

Max time bar hang hold (chin-up grip)