July 3, 2012

AM. WOD

A. Find your 20 rep max back squat @00x1. See June 15 and June 4.

B. On the minute, do 1-2 strict muscle-ups for 10 sets.  If necessary, take 2 minutes x 10 sets. Make the transition as smooth as possible. No Kip.

C. HSPU AMRAP in 30 sec
    rest 10 sec
    Pistols AMRAP in 30 sec on left
    rest 10 secs
    Pistols AMRAP in 30 sec on right
    rest 60 sec x 10 sets.

PM WOD
On a 2 minute clock:
7 snatches @ 75/115 lbs
AMRAP Double Unders in remaining time.
rest 4 minutes
7 sets