27 Jun WOD- Tuesday, July 28

Warm-up:

200 m run
Partner “junk yard dog” part 1
200 m run
Partner “junk yard dog” part 2

-Dynamic stretching

WOD:

Partner relay for time (14 min cap):
500-400-300-200m Row
-One partner rows a set, then the next partner rows the same set
-One rower per partner

Strength A:

Snatch BB warm-up

EMOM for 5 min
3-2-2-1-1
Snatch (increase weight)

Then, 6 min to find a heavy 1 rep snatch

Strength B:

Deadlift Wendler wk 2,c2
70% +10# x 3
80% +10# x 3
90% +10# x MR
% based on 90% of 1rm

6pm Lite N Tite

Baby Chief

3 min AMRAP
3 heavy DB thruster
6 push ups
9 air squats

Rest 1min
Repeat 5 cycles

Keep score of each cycle

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