WOD 072216

Food for soul or music for soul? Why?

Warm-Up 6

Dynamic Warmup (coach's choice)


3 sets:
10,8,6 Cal Row
10,8,6 Pushups

Metcon (No Measure)

Three sets, not for time, of:
Kipping Pull-Ups x 10 reps
Box Jumps x 15 reps
Double-Unders x 30 reps

Metcon (AMRAP - Rounds and Reps)

Against a 10-minute running clock, complete:
1000 Meter Row
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Double-Unders
10 Muscle-Ups*

*If you cannot do muscle-ups, DO ring pullups

Out of Town WOD

100 Goblet Squats
*Every min on the min 6 burpees


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