Friday, July 25th

Main – WOD

(No Measure)

EMOM x 10:
2 Shoulder Press @ 70% 1RM (From the rack)

Rx+ =
60% 1RM + 25% BR

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Metcon (AMRAP – Rounds)

EMOM x 10:
Odd – 200m Run
Even – 15 KBS
Score is the total number of rounds (out of 10) that you were able to complete within the time limits.

Cash Out

Kipping supine ring rows:
3 x max reps

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