Monday June 26 2017

“Nothing is worth more than this day.” – Johann Wolfgang von Goethe

072617 WOD

A. Warm-up: Coach’s choice

B.Front Squat

7×2 @85% of 1RM

0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00

C. 9min AMRAP (Reps)

5 Wall Balls  (20/14) + 1 Strict Muscle Up (sub 1 strict pull-up + 1 strict dip for 1 MU)

10 Wall Balls  (20/14) + 2 Strict Muscle Up

15 Wall Balls  (20/14) + 3 Strict Muscle up Etc…

>>On-ramp

9min AMRAP (Reps)

5 Wall balls or dumbell thrusters or air squats  + 1 ring row + 1 dip

10 Wall balls or dumbell thrusters or air squats  + 2 ring row + 2 dip

15 Wall balls or dumbell thrusters or air squats  + 3 ring row + 3 dip etc…