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Friday 7-31-15 (Practice/Gymnastics)

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Warm-up (15 min)

SOD 

7 Round EMOM of 3-5 OHP (no touch and go- pause each rep at shoulders) 60-75% 1RM

WOD

On the 2:00 minute mark for 14 Minutes (7 rounds)

2 Ring or Bar Muscle Ups OR 3 Chest to Bar Pull-ups OR 3 Regular Pull-ups OR 2-3 Negatives
5 Power Cleans (185/115)
7 V-ups

*Rest remainder of 2:00*

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