Friday June 21, 2013

Happy Summer Solstice! Longest day of sunlight of the year 🙂

Strength: 5×3 Shoulder Press at 85%, 1 lift every 90 seconds, complete 30 Double Unders in the time remaining

WOD
3 Rounds
200m Run
15 Hang Squat Snatch (115/80)
7 Muscle Ups (sub MU progressions or Ring Rows and Dips, 2 for each MU)
*17 Minute Cap

Cool Down:
500m Row at 80%
4x30second squat holds, rest as needed