WOD July 5, 2018 (Thursday)

Skill Work: Muscle-ups
EMOM 6 Mins 1 ring muscle ups + 4 dips

Weightlifting: Split Jerk (6×5)
E2MOM 12 Mins 5 Split Jerks @ 65%

Jerk dip tutorial: https://youtu.be/YQDWI7kUrNM

WOD: AMRAP in 12 minutes
3-6-9-12-15-18… **
Burpees to a plate

** 15 sit ups after each round

Your score will be the number of burpees in the round you complete all of the burpees plus the additional fifteen sit-ups. For example, if you finished eighteen burpees and fifteen sit-ups then all of the burpees in the round of twenty one, your score would be 18+21.

Remember that there is no need to clap over head with burpees to a plate. Make contact with your chest and thighs on the floor behind the plate and then quickly close the hips and jump to the plate reaching full extension of the hips and knees.

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