SATURDAY 6-23-18

WARM UP

3X

Run 200 m 

10 walking Lunge 

10 mountain climbers

10 Ring Rows

10 Empty bar Deadlift 

5 Kipping Bar Taps 

Deadlifts

10/10/10/10 reps (Working up in weight each set! Start at 135/95 and add either a 25 or a 45 each time!)

WOD 

Three rounds for time of:

12 Chest-to-Bar Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Alternating Reverse Lunges (50/35)

Post WOD 

1 min Plank hold

30 sec left side plank 

30 sec right side plank

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