7.22.13 "Daybreak"

SWOD:

Bench - 5×3@80% of your 1RM

Ring Dips - 4×8

Plate Plyo Pushup - 4×12

-make sure you go through full extension coming off of the plates

sets x reps

-Coach Casey

WOD:
14 min. AMRAP
5 OHS (115/75)
10 T2B
10 Burpees

If you come for the 6:20, 6:40 or 7:00pm class,
14 min AMRAP
10 DB Snatch (alternating hands)
10 T2B
run 200m

-the doll