WOD939 - Friday, July 7th

Warm-up
800m Run
-then-
5 Rounds:
10 Walking Lunges
5 Handstand Push-ups

Strength
Strict Press 1×8 @60%, 1×8 @70%, 1xAMRAP @75%

MetCon
RX
AMRAP 6 Minutes:
2 Power Snatch, 135/95lbs
20 Double-unders
3 Power Snatch
30 Double-unders
4 Power Snatch
40 Double-unders
etc…

SCALED
-95/65lb snatch
-x2 single-unders

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

A. Big Kips on the Rings 7x5
+
3 Attempts at max set of Bar Muscle-ups
(rest 3-5 mins between efforts)

B. Bar Pull Down 4x10
(rest 2- mins between sets)

CF LITE

Warm-up
400m Run
-then-
5 Rounds:
10 Walking Lunges
10 HR Push-ups

Strength
3 Rounds:
10 DB Strict Press
10 KB Romanian Deadlifts
45sec. Side Plank (each side)

MetCon
AMRAP 9 Minutes:
2 DB Power Snatch
20 Mountain Climbers
4 DB Power Snatch
30 Mountain Climbers
6 DB Power Snatch
40 Mountain Climbers
etc...