WOD: 7.12.19

Weightlifting

Overhead Squat (10,5,5,5,5,5)

W.O.D.

*If you are working on muscle-ups, use the ring thing or do one of the muscle-up progressions.

FIT: Metcon (AMRAP – Reps)

3 rounds
Run 200m or Row 250m
Max Pull-ups
NOT FOR TIME

PERF: Metcon (AMRAP – Reps)

3 rounds
Run 200m or Row 250m
Max Ring Muscle ups
NOT FOR TIME