WEDNESDAY 6-8-16

WARM UP 2-3X or 10 min
20-40 DU OR ATTEMPTS
10 SHPT
5-7 KIPPING BAR TAPS
5-7 Ring pull ups
20 sec squat hold
STRENGTH
PUSH JERK
3-3-3-3-3
BUILD TO A HEAVY SET OF 3 (90%)

WOD
4 ROUNDS
3 MU (scaled 9c2b& 9 Dips)
6 SH2OH 135/95 (scaled 115/75)
50 DU (150SU)

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