7/1

Rich:

Morning Warmup:

CFWUx2

21-15-9

95#SDLHP

Ring Dips

Time: 5:25

Afternoon:

WU: CFWUx2 w/ Back Extensions

WOD:

150 JR Skips

75 Bar Dips

30 100# Squat Cleans (20 of which were Power Clean/Front Squat)

200 JR Skips

Time: 17:20

Post: 17 Burpees

Evening:

WU:

5 min Double Under practice

Muscle Up transition practice

2x 25 Squats

50 Situps

WOD:

SP 5x1: 135/140/135/140/145F/140F

PP 5x3: 105/125/130/135/140

PJ 5x5: 120/130/130/135/140

Post: 18 Burpees, unbroken

Amy:

WU:

100 Single-Unders

17/100 Burpees (make-up)

18/100 Burpees

WOD:

SP: 45/55/60F/60F/55F/55

PP: 55/60/65/70/70

PJ: 55/60/60/60/65