7/19/18

Warmup- 3 RNFT

10-20 Push ups

10 cal Bike

10 Air Squats

100m run

5/5 Single Arm KB Presses

A) Skill Work: Pull ups or Muscle Ups

10 Rounds of:

Choose a rep scheme to practice these or a variation of the movement

*100m Carry as recovery (Farmers Carry/Waitors Carry/Sandbag Carry…pick your poison)

*This should feel like practice so choose a number of pull ups or Muscle ups that you can work on the movement without being sloppy.

*20 min cap

B) WOD: For TIme

.5 mile Bike/10 Floor Press (135/95)/10 Sit ups/10 (5/5) Single Arm KB Thrusters (53/35)

.5 mile Bike/20 Floor Press (135/95)/20 Sit ups/20 (10/10) Single Arm KB Thrusters (53/35)