WOD for 14July

If you missed out on the back squats yesterday, get them done today at lunch. I’m planning on being in for both sessions. See you at Frederick gym.  

0745 AM Session

1. Clean and Jerk

EMOMx15: 1 rep at 85%

2. Gymnastics Conditioning

3×8 or 3 sets of max reps of ring Muscle ups. Rest 1 minute between efforts. 

////
1145-1245 Lunch Session

5 Rounds:

15 Handstand push ups

25 Cal Row

50 DU

Rest 1:00 between rounds

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