070619 Tuesday

0600 Crossfit

W/U:
3711
30/20/30

Skills:
Hang Power Snatch
Rx'd: 115/75

WOD:
500 m Row
30 Pullups
500 m Row
30 Plyo Hops (20-inch box)
500 m Row
30 HPSN (55 lbs mod)
500 m Row
30 Ring Pushups
For Time

Time: 23:14


1830 Boot Camp

W/U:
3711
30/20/30

Equipment Requirements:
Dynamax Balls
Band or Box for Pull Ups

Skills:
Pull Up – STD, Jump
Push Up – STD, Knees
Squat to Dynamax

WOD:
Pull Ups: 10 (20 if mod)
Push Up: 20 (40 if mod)
Squat: 30
200 m Run
Repeat 8x
For Time

Time: 27:16

Warm Down:
AbMat: 100