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WOD July 18th- More KB

Skill/Warm-up: 8 minute partner rowing relay-

Each person rows for 40 seconds with a 20 second transition for partners to switch. Each partner starts at top of minute. 4 rounds for combined max calories

Then 15 minutes to work on a weakness. Muscle ups, pull ups, handstand pushups, double unders…etc.

WOD- 5 Rounds for time

10 Hang KB snatches (24/16) 5 with each arm

10 Burpee box jump overs (24”/20”)

50 DU’s

(18 min. time cap)



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