7-21-16

Warm Up: – 400m run 

2 min box jumps

4 min HS progressions

6 min muscle-ups / pullups / dips

8 min squat/lunge/clean 

WOD: – For time:

20 weighted lunges @ 185

20 muscle-ups (sc: pullup / dip combo)

200-ft. handstand walk (sc: shoulder taps)

20 hang power cleans @ 185

20 box jumps @ 36/30 

20 handstand push-ups to 6-inch deficit

20 front squats @ 185

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