* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) 20 minute AMRAP:

15 Air Squats

12 Power Snatch 75/55

9 Burpees

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet/style of a Ring Dip.

3) D-Ball Carry: 400m for time

Keep the ball in a front/bear hug position. Keep track of times and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE