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