Thursday, July 5th

Warmup: 12 minutes of

200 meter row

10 KB Lunge Steps

5 Heaving Snatch Balances

3 wall Walks

++++++++++++++++++++++++

Front Squat: 5x5 ~ Moderate Weight

++++++++++++++++++++++++

WOD: 9-7-5 of

Thrusters 155/105#

Ring Muscle Ups

***7 Minute Cap