Friday, July 21st

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Skill/Strength:

4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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

WOD: 2 x 5 minute AMRAP:

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's

Joe Kusnitz