WOD 7/19

A. Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.

B. 14:00 E202
2 Squat Snatch or Muscle/power snatch to overhead squat
*weight recorded

C. In 7 minutes.
500m Row then max rounds:
8 dumbbell ground to overhead – two dbs – @ 45 / 30 / 15
Ring dips @ 6 / 4 / 6 ring push-ups

Scaling Guide:
– 3 – 6 rounds, about 1:20 per round after the row.

– Scale Up: 4/2 ring muscle ups instead of ring dips.

Compare to: June 16, 2016  

Optional ‘Cash Out’:
5:00 AMRAP
5 pull ups
12 lunge steps
100m run