July 12, 2016

Posted Jul 12th, 2016 in WOD

A. EMOM 12
1. 10-14 cal AD
2. 20 hollow rocks
3. 5-8 strict pull ups
4. 5-8 ring dips

B. AMRAPs...
3:00 ON at each station
1:00 off (rotate)
x2

#1
5 squat cleans 135/95
1 rope climb

#2
10 KB push press 50/35
10 deadlifts 185/125

#3
10 thrusters 95/65
20 air squats