28 Jul WOD- Saturday, July 29

8:30 am Lite N Tite
Strength:

Box Step-ups DB in FR 4×8 each leg

WOD:
Partner

3 rds each, relay (switch after 1rd is complete)
10 DB/kb SN
5 OHS DB/kb (one arm)
Then share:
200 DH
Then
3 rds each, relay (switch after 1rd is complete)
10 DB/kb SN
5 OHS DB/kb (one arm)
Then share:
100 Push-ups

25 min cap

Lv1: 25/15, 300 singles
Lv2: 50/30, 100 DU
Lv3: 70/45, 200 DU

9:30 and 10:30 am CrossFit
Strength:

BB Box step up (back rack)
4×4 each leg

WOD:

For time:
Partner
3 rds each of:
5 Power Snatch
5 OHS
Relay, switch after 1 rd is complete)

Then share:
200 DU (one partner at a time)

Then,
3 rds each of:
5 Power Snatch
5 OHS
(Relay, switch after 1 rd is complete)

Then share:
100 Push ups

Lv1: 65/45, 300 Singles
Lv2: 105/70, 100 DU
Lv3: 135/95, 200 DU

*25 min CAP*

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