WOD Thursday July 6, 2017
4RFT
-400m RUN
-18 Dumbbell Snatches (50/35#)
-12 Burpee Box Jumps
-6 Chest-to-Bar
and 6 Ring Dips (Rx+ 6 Bar Muscle-ups; S1 6 Pull-ups and 6 Ring Dips)
**30min Time Cap
Mobility
-Runner’s Lunge
-Couch Stretch on Wall
-Child’s Pose
-Runner’s Lunge
-Couch Stretch on Wall
-Child’s Pose
Core/Back Cashout
4 Sets:
-15 sec Ring L-sit Hold
-40 Mt. Climbers
-10 Reverse Flies (2.5-10lb Plate)
Broskis