WOD for 21July

I won’t be in for the AM session (most likely). I will be there for the lunch session, however. Let us continue our pursuit of our genetic potential!

0645 AM Session

1. The gym was quiet on Monday (ahem), so make up the Push Press 3RM and 4×3 of 90% of your 3RM from Monday. 

///BREAK///

1145 Lunch Session

1. Every minute on the minute for 20 minutes: 

ODD Minutes: 3 chest to bar pull ups + 2 to 3 bar muscle ups

EVEN minutes: Snatch x2 reps at roughly 75-80% of your heaviest snatch (power or squat). 

2. AMRAP in 9 minutes of: 

9 KB Swings (70/55#) 

9 Hand Release Push Ups

  

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