July 13, 2017

July 13, 2017

5 minute clock:
30 second plank
20 pass throughs
10 burpees

notes :
- shoot for two rounds.
- choice of isabel or randy at conclusion of warmup.


For Time:
75 Power Snatches, 75


Choice A:
- partner wod
- 6 minute cap
- rx+ = 95/65
- 4 minute rest after wod


For Time:  30 Snatches, 135# / 95#notes :
- partner wod
- 6 minute time cap
- rx+: 155/105
- 4 minute rest after wod

partner wod
20 minute amrap :
15 alternating dumbbell snatches (50/35)
30 double unders

notes :
- partner completes full round before resting.
- double under scaling = 1:1 or 2:1

Dips - 4 sets of 10. 

notes :
-optional accessory work.
- can be ring, stationary, or bench dips.
- scaling = kipping or banded.

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