WOD 8-6-10

WU

Three rounds of:

Jumping Jacks-10 reps

Pushups/release-10 reps

Toes to bar-10 reps

Then:

10 x 40yds sprints (all out effort)

WOD

AMRAP 20 minutes

Muscle ups-5 reps (modified 10 reps)

Dumbbell squat clean-5 reps R/L (F15-20/M25-30)

Stairs-5 sets (up and down is 1 set)

Rope climb-1 ascend (modified 5 ascends)

08/06/10 Skill/Strength

Skill

Front Squat-work on proper rack and squat must break 90 degrees

Strength

Front Squat-10-9-8-7-6-5-4-3-2-1

* Reps must touch Dynamax ball

F95/M135