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…