August 8, 2017 

August 8, 2017

Warm Up-

500m Row

3 RNFT:

4 Scap Retractions

8 Push Ups

12 Air Squats

Strength-

In 10 Minutes (starting with an empty barbell):

Find a 2RM Front Squat

WOD

‘Bar Fight’ Option 1:

50 chest-to-bar pull-ups

40 toes-to-bars

30 cleans and jerks 205/145

For Time

‘Bar Fight’ Option 2:

12 clean and jerks 155/105

Then, 2 rounds of:

15 toes-to-bars

12 chest-to-bar pull-ups

Then, 12 clean and jerks

For Time