190803 (Saturday WOD) -

Warm up: Cardio Dynamic Stretch Shoulder Progressions

9AM:

WOD: 20 Rounds for time, alternate athletes per round 2 Ring MUs 4 HSPUs 8 Dumbbell Snatches **while one person works, other bikes for cals** Score=Time-cals (seconds) RX: (50/35) Scaled: Burpee pull ups Push ups (35/25) Sport: Strict MU Deficit HSPU (6”/4”) DB snatch (75/50)

11AM:

WOD: 20 min AMRAP 2 Ring MUs 4 HSPUs 8 Dumbbell Snatches 16 Cal bike RX: (50/35) Scaled: Burpee pull ups Push ups (35/25) Sport: Strict MU Deficit HSPU (6”/4”) DB snatch (75/50)