130724

Wednesday

Warm up:
2 rounds
15 KB swings
4 alternating Turkish get ups


Mobility

Strength/Skill:
5 x 2 snatch-grip push press + 1 OH squat
Add 5-10lbs from last week

WOD:
In 12:00 minutes,
1200m run buy-in, then
AMRAP: 2 muscle ups, 5 cleans (power or squat) 155/105#

Sub 2 pullups and 2 pushups for muscle up
INT - 135/85
BEG - 95/65 or less