WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
CFPB Bootcamp:
8:30am

WOD
EMOM 10mins
1 snatch pull + 1 snatch + 2 overhead squat
Starting at 65% rising bar
Then…
4×4 snatch pull @ 90-110% of you 1RM snatch
Then…
10min AMRAP
5 strict handstand push-ups
8 pistols alternating
10 toes to bar

Extra Credit
5 rounds of:
5-7 Strict weighted pull-ups
5-7 strict weighted dips
* scale no weight/ add assistance

CFPB Bootcamp

Skill
handstand holds

Strength
Every minute in the minute for 10 minutes
3 behind the neck snatch grip push press (rising bar)

Conditioning
10 min AMRAP
5 push ups
8 goblet squats
10 toes to bar

20140810-211905-76745477.jpg