WOD: Saturday 18/07/2015

Ring Dips 5-5-5-5-5
Strict & Kipping Skills

then:

15 Min AMRAP
Run 400m
10 Pull Ups
15 Push Ups
20 Squats

Post rounds completed to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Barbell
High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 5 Pause Snatch First Pulls - 5sec pause at knee