Thursday July 7 2016

Coming Monday July 11 2016 to NHCF - The Athlete Outfitter Company.  They'll be doing a Pop Up Shop for the day.  Come get all your WOD gear!!

Part A

Muscle up practice- 10 min

Part B

6 min EMOM

1 MU + 3 Dips bar or rings

OR 3 strict pull ups and 3 dips

Part C

For time

3 Rope climbs

20 Pull-ups / C- C2B

25 Box jump overs 24/20

30 Burpees

35 Wallballs 20/14

30 Burpees

25 Box jump overs

20 Pull ups

3 Rope climbs

Accessory Movements

3x10 chest to ring rows with 2 sec pause at top- feet elevated

Endurance WOD - 7pm

10 X 100m Sprints (walk back recovery)

10 rounds:

10 Squats
10 pull ups
10 BW Deadlifts
10 burpees over bar
10 DB Push Press 50/30
1 min rest