WOD Tue Jul 9

Warm-up

1:00 Light Row + 60% of Max Reps Strict HSPU / Push-ups
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50% of Max Reps Strict HSPU / Push-ups
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40% of Max Reps Strict HSPU / Push-ups
1:00 Light Row + 50' HS Walk

Work

“Run DMC”

4 Rounds:
200m Run / 250m Row / 600m Bike
8 Bar Muscle-Ups / Strict Pull-ups / Ring Rows
200m Run / 250m Row / 600m Bike
12 DB Power Snatches @ 70/50

CompTrain

2 Snatch Grip DL to HH + 2 Low Hang Snatch
- build to technical load for day