WOD - Saturday, 8.8.2015

Weightlifting with Coach Joe @ 9AM -- Come join the PR party and perfect your snatch and clean & jerk -- make sure to give him a follow on instagram @coachjoewl

Fitness (9AM, 10AM)
WARMUP
3rounds- 200m run, 5t2b, 7 burpees, 9 pushups

WOD 
4 rounds- 400m run, 10 burpees, 10 dips from the top of a muscle up (scale with regular ring dips), 10 t2b
5 mins after you finish, 50 GHDs (scale with weighted situps)