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