090715

Dynamic Warmup

3 rounds:

10 wallball (20/14)

10 ring dips

Find new 1 RM strict press

*take some time to warmup and push some heavy weight

Metcon:

run 800m

30 burpee box jumps (24/20)

@ 8:00

21-18-15

Toes to bar

wallball (20/14)

@ 16:00

15-12-9

Clean and Jerk (95/65)

OHS (95/65)

@ 24:00

9-6-3

Muscleups (CTB + ring dips)

Thrusters (135/95)

*rest time is allocated within this workout. Work hard through each "mini" workout to get the rest time! Keep track of your time each workout and record your total time for score today!