WOD - Jul 23, 2018

A. Front Squat - EMOM 8 - 2 reps
B1. Flutter kicks - 30x2
B2. Leg lowers - 15x2
+
3 min AMRAP
3 Air squats
6 Power cleans
9 Push-ups
-rest 1:30-
3 min AMRAP
3 Push-ups
6 Air Squats
9 Power cleans
-rest 1:30-
3 min AMRAP
3 Power cleans
6 Push-ups
9 Air Squats

Rx - 95/65#
Masters - 85/55#
Teens - 65/55#
Sport - 115/80#

Sport -
A. Ring MU - EMOM 8 - 1-3 *technique focus
B. EMOM 12
Min 1 - 30 sec. max elevated ring row
Min 2 - 30 sec. max kipping ring dips
C. 10 Rounds

10 Cal AB
30 sec. Max hang power cleans @ 135/95#
-rest 1 min-