17.Aug.2017

A. 8min EMOM: 
min1 - 1 rope ascent
min2 - 30sec AMRAP single unders 

B. 5 rounds NOT for time: 
10 GHD hip extensions @1113
30' /side; waiter walk (Heavy)
7 dual KB deadlifts (Heavy)
10 box step ups  
5 jumping pullups @30X1
5 dips @31X1

C. 7min static stretch 

A. 8min EMOM: 
min1 - 1 rope ascent
min2 - 30sec AMRAP double unders 

B. 5 rounds NOT for time: 
10 weighted GHD hip extensions @1112 (moderate)
30' hsw
7 dual KB deadlifts (Heavy)
10 box jumps (80% of max)*step down
3-5 bar muscle ups 

C. 7min static stretch