WOD935 - Monday, July 3rd

OPEN GYM

Warm-up
3 Rounds:
200m Row or Run
15 Air Squats
10 DB Power Snatch (light)

Strength
Front Squat 4×8 @65-75%

MetCon
RX
For Time:
200m Run
15 DB Overhead Squat, 50/35lbs
15 Toes to Bar
200m Run
12 DB Overhead Squat
12 Toes to Bar
200m Run
9 DB Overhead Squat
9 Toes to Bar
200m Run

SCALED
-reduce DB weight as needed

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Every 2 Minutes for 10 Minutes:
3 Bar Muscle-ups

B. Strict Ring Dips 8x3

CF LITE

Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side

MetCon
3 Rounds For Time:
400m Run
15 Goblet Squats