Jul 2016

wod 2016-07-31

“A:
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x 10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm (https://www.youtube.com/watch?v=mcd7dFAfpEw)

B:
Pull-up
Kipping Swing
3-3-3-3

Kipping pullup
3-3-3-3

C:
Teams of 2, AMRAP 25 min, of:
40 cal row
40 Shoulder to over head @40/30kg
40 cal row
40 Thrusters @40/30kg
40 cal row
40 Kettelbell Swings @24/16kg
* one working one resting, change as you please

D:
5 sets, of:
Handstand hold 30s
rest 60s”