THURSDAY WOD July 20, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups

BootCamp WOD
INTENSITY

A.
Teams of 2: For Time
50 Man on Fire Burpees
100 Partner Sit Ups
400m Run
100 Box Step Jumps
100 Partner Wall Balls
400m Run
100 Pull Ups
100 Air Squats
400m Run
100 Reverse Lunge & Curl
100   Alternating Plank Knee to Elbow
400m Run 

*Partners evenly split reps however they like (except man on Fire and Sit Ups)

*30min Time Cap

B.
3 Rounds
Equal work to rest ratio

150 M Partner Heavy Farmer Carry (Switch at 75m)