WOD: July 19th, 2017

Hang Power Clean

Hang Power clean
5 sets of max reps @70-80% of max
*1 min rest between

METCON

Fitness
7 min AMRAP
10 Box Jump Overs 16/12
10 HR knee push ups
10 Power Jumps

Scaled
7 min AMRAP
10 Box Jump Overs 20/16
10 HR push ups
10 Double Unders (PJ 2-1)

RX
7 min AMRAP
10 Box Jump Overs 24/20
10 HR push ups
10 Double Unders

Accessory

3 RNFT, choose weights for quality:
10 oblique side bends (DB or KB)
15 medball GHD situps 14/8lbs
30 sec ME reps burpees