Shoot and Run

18/7 - no internet last night

Pre:
20 jumping jax
2rds of:
10 push-ups
10 pull-ups
10 tuck jumps
10 burpees
30 sec handstand hold against the wall

Skill:
Wall ball shot practice (position/performance points)

Strict muscle-ups (rings above max reach)
3 (singles) - 2 (without dropping from rings)

WOD:

Single Dumbell Squat Snatch (4 tries to find 1RM)
16-20-25-30kg
(right side ok, left side a bit dodgy due to shoulder / mobility not 100% for this move!)

Then:

For TIME:
Run 3 laps around the block (750m)
21 Wall ball shots @10kg
Run 2 laps around the block (500m)
15 Wall ball shots @10kg
Run 1 lap around the block (250m)
9 Wall ball shots @10kg

11.02

Post:
Foam roll quads
3 kipping m-ups