180716 - “O’ Connor Jr”

Warm up:

PVC game/warm-up

Barbell Warm up

Skill/Strength:

6x3 O/H Squat

WOD: 3 Rounds For time/ 10 Min Cut-off

Rx:

20 Dumbbell Hang Squat Clean Thrusters (50/35)

60 Double-unders

Scaled:

20 Dumbbell Hang Squat Clean Thrusters (25/15)

60 Jump Rope

Sport:

20 Dumbbell Hang Squat Clean Thrusters (50/35)

60 Double-unders

4 Ring Muscle-ups

Mobility:

Circle-up