15 Jul WOD 16th July 2015
Warm Up: 400m Run + Mobility
A – 4RNFT 5 x Strict Pull Ups / 5 x Strict Dips 20 x Hollow Rocks
B – 15min Running Clock
0-5min AMRAP
6 x D.L (60/40) 10 x Push Ups
5 – 10min AMRAP
4 x Hang Power Cleans (60/40) 8 x Front Rack Lunges (60/40)
10 – 15min AMRAP
6 x P.J (60/40) 10 x Burpees
*score is total reps completed in all three AMRAPs
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