WOD 07.07.19
Metcon
21-15-9
Bar muscle ups(scale – 1:1 pullups strict as possible and ring dip)
Ghd situps (dragon flags as scale)
– Rest 5 Minutes –
AMRAP 7
10/8 Calorie Row
10 DB OHS 50/30 (single arm – try to split the reps evenly)
*if mobility is an issue with DB, use empty barbell(Don’t drop empty barbell!)