Thursday 07.23.15
Warm-up: 5 minutes
5 wallballs
5 pullups
5 hollow rocks
barbell warm-up: ( 2 sets)
5 hang muscle snatch
5 OHS
5 snatch grip push press
EMOM for 10 minutes
1 power snatch + 1 snatch
Non-barbell option:
Even: :45 sec jump rope
Odd: 10 ab mat sit-ups
WOD: 7 minute amrap
7 hspu's (or) 10 push press (95/65)
5 strict pullups
10 pistols
Post WOD:
5 x :30 second max effort rower sprints
Rest 1 minute b/t