Friday, July 4th

Main – WOD

(No Measure)

EMOM x 12:
2 Shoulder Press @ 60% 1RM (From the rack)

Rx+ =
50% 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 – Reps)

Tabata:
Power Snatch
Row for calories
Push-ups
Air Squats
Rx =
40% 1RM Hang Power Snatch (or empty barbell)

*Score is the total reps accumulated

Cash Out

Strict supine ring rows:
3 x max reps

Rx+ =
Feet on box/bench

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