WOD 2019/07/22

Warmup

2:00 Run 10 Dislocates 5 scap activation pull-ups 10 wall squats 5 ring dips, strict 2:00 Run

then,

Primer (get your heart rate up here) AMRAP 6min Run 400m 30 Goblet Squats 20 Burpees to Target

Wod 1: For Time

11-9-7-5-3-1

Alternating kb Snatch 24/16

Bar Muscle Ups por Pull ups

Time Cap 15 min

Wod 2; For time 3 Rounds

50 Sit Ups

15 Cal row