08012016 WOD

Lets bring on August!

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2 rounds:
10 overhead squats with :03 pause pvc or bar
5 burpee broad jumps
40 meter OH plate walk2 rep max Back squat
max reps at 50% of established 2RM

WOD
5 minute AMRAP
10 ring rows
10 ring dips – scale to pushups
20 situps

rest 2 minutes

5 minute AMRAP
20 DB overhead walking lunges
20 Toes to bar