WOD: July 27th, 2018

Accessory/MurphPrep/ROMWOD

1.
Accessories, choose weights for quality
5×15 BNSGSP
then,
5×12 bent over rows
*Behind neck snatch grip strict press (start will barbell only then add weight)

2.
Rope Climb Practice
10 mins of J-Hook practice

3.
ROMWOD

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Banded Pull Aparts x40
Scorpions x20
Walking Side Lunges 50′
Pass Throughs x20
OH Squats x10

WOD Prep (Movement Standards)
Snatch Progression
Pull-Up Progression
Box Jump Overs or Box Step Overs

Friday Night Lights WOD

Fitess
3 Rounds for time: 
7 Squat Snatches (45/35)
14 Jumping Pull-ups 
21 Box Jumps Overs (16/12)

Scaled
3 Rounds for time: 
7 Squat Snatches (75/50)
14 Pull-ups 
21 Box Jumps Overs (20/14)

RX
3 Rounds for time: 
7 Squat Snatches (95/65)
14 Chest to Bar Pull-ups 
21 Box Jumps Overs (24/20)