WOD: Saturday Aug 5th 2017

Strength

Dead Lifts

2×20 Unbroken tap and go Make sure you use a weight you can handle.

WOD 1

9-Minute AMRAP

3 Minutes
Box Jumps 24/20 (20/20)
3 Minutes
Shoulder-to-overhead 95/65 (75/55)

3 Minutes
 Bar Hang (Every time you come off the bar do 3 burpees)

WOD 2
With a 4-Minute Time Cap
2 Rounds for Time

30 Dumbbell or Kettlebell Reverse Lunges (15/leg)
5 walk outs
30 Dumbbell or Kettlebell Cleans
5 walk outs

Dumbbell Variations:
Intermediate Men: 35lb
Intermediate Women: 20lb
Novice/Masters Men: 20lb
Novice/Masters Women: 10lb