Reminders for the week:
(Morning WODs are normal schedule, Evening will run as 4:30-6:00pm and 6:00pm-7:30 ONLY!)
Thursday: "4th of July" 9:00am ONLY
Friday: 9:00am ONLY
Saturday: 5K or 10K Trail Run on DI at 8:00am!!

Warm Up: 2 Cycles
400m Run
:15 sec L Hold
7 Burpees
150m Row

Skill: 4 x :30 sec HS Hold

16 min AMRAP:
2 Muscle Ups (Rings or Bar)
6 DB Snatch, alt hands (70/50#)
12 Wall Ball

"Be everything you say you are..."
Post all scores/times/reps/loads/modifcations to comments.

1 comment:

BFaulk said...

RX: 7 rds........off day, but pushed through :)

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