WOD - FRIDAY, JULY 5TH 2013

WARM-UP
500M ROW
2 MIN L-SIT ACCUMULATION
10 VERTICAL HANG SQUAT SNATCHES
10 HANG SQUAT SNATCHES
10 SNATCHES

STRENGTH
SNATCH 7X1 @85% of 1RM (1 REP EVERY 75 SEC)

WOD
AMRAP 6 MIN
30 DOUBLES
10 RING DIPS

- REST 3 MIN

AMRAP 4 MIN
20 DOUBLES
5 RING DIPS

RESULTS FROM KALSU!