08-1-2016

LiftEMOM 15
1-5:00 clean grip high pull @67.5%
5:00-10:00 1 low hang squat clean 75%
10:00-15:00 1 Squat Clean @75,77.5%,80%,80, 82.5%

4 X 4 Front squat @80%

SKILL2 sets
15 ring Handtsand pushups
5 strict muscleups

EMOM 6
1st. 7 triple unders
2nd. 1 legless rope climb
 

WOD0-6:00
42-30-18
wallball
21-15-9
burpee

at 6:00 -12:00
21-15-9
chest to bar
7-5-3
squat snatch 165/115

12:00 -18:00

12-9-6
thrusters
4-3-2
rope climbs