7.July.2017

A. 10min rack position mobility

B. breath control & movement efficiency prep @Hard effort:
every 45sec x5 @50% of WOD load;
-5 russian kb swings
-3 db push press
-3 wall balls

C. 7min AMRAP:
-10 russian kb swings (Heavy)
-8 DB pushpress (Heavy)
-6 wall balls

A. 10min rack position mobility

B. breath control & movement efficiency prep @Hard effort:
every 45sec x5 @50% of WOD load;
-5 hang power cleans
-4 shoulder to oh
-3 thrusters

C. "GRIND"
*7min time cap
-30 power cleans (95/65)(135/93)
-20 shoulder to overhead
-10 thrusters
-20 shoulder to overhead
-30 power cleans

C. 3 sets: walk 1 lap, 2min row or AB