Thursday, July 9th

General Warm Up:

As Many Rounds as Possible in 7 Minutes at a warm up pace:
6 Sit Ups
Ski 3 Cals
6 Box Step Ups
Ski 3 Cals
6 Ring Rows
Ski 3 Cals
6 Kip Swings
Ski 3 Cals

Specific Warm Up:

Muscle Up Skill Work

WOD:

As Many Rounds as Possible in 12 Minutes of:
Run 200 M
7 Muscle Ups
14 Hip Extensions
21 Hang Power Snatch

Double Under Skill Work