Friday July 19

FIT

SKILL/STRENGTH

CLEAN & JERK

E2M x 8 (16:00)
INT 1-4) 5 Zombie Squats
INT 5-8) 3 Split Jerks

WOD

FOR TIME:
30 - 20 - 10
Row Calories
9 - 6 - 3
Muscle Ups
D Ball Over Shoulder

So Round 1 is
30 cal, 9 MUs, 9 D Ball

D - Choose Weight, # of Ring Rows + # of Push Ups
F - 100/70, # of Pull Ups + # of Ring Dips
P - 150/100

---

BURN

SWEAT

:30 ON / :30 OFF x 20
ALT. B/W
1. American KB Swings
2. Burpees
3. Ring Rows
4. Wall Sit

STRENGTH

4 SETS
10/side Banded Fire Hydrants
20 Banded Squats
30 Seated Banded Hip Abduction