JULY 17TH

STRENGTH: 3X10REPS BENCH PRESS LEAVE 3 REPS IN THE TANK REST 1MIN BETWEEN SETS

WOD:

GRACE:

30 CLEAN AND JERKS FOR TIME

135/95#

LOKING TO GO HEAVY?

185/125#

POST GAME WOD:

3 ROUNDS

8 SNATCH BALANCE 45/35# (IF PROFICIENT AT SNACTH BALANCE 135/95#)

MAX EFFORT UNBROKEN MUSCLE UPS (SCALED CHEST TO BAR PULL UPS OR PULL UPS)

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)