Monday, July 28th

STRENGTH
Clean Complex
1 High Hang Clean
1 Below the Knee Hang Clean
Complete Complex: 5 @ Light Weight
4 @ Medium Weight
2 to 3 @ Heavy Weight
(Power or Squat)

WOD
Buy In: 200m Farmers Walk
Into 4 Rounds Of:
20 Thrusters
350/300m Row
Then
Buy Out: 200m Farmers Walk
DBs: M - 50s / F - 35s
Thruster Bar: M - 45 / F - 35

Tuesday, July 29th

WOD
For Time
400m Run
20 DB Snatch
400m Run
5 Wall Walks
20 DB Snatch
400m Run
30 DB Step Ups
5 Wall Walks
20 DB Snatch
400m Run
40 Burpees
30 DB Step Ups
5 Wall Walks
20 DB Snatch
400m Run
CAP 35:00 Minutes
M - 50lbs / F - 35lbs

Wednesday, July 30th

N.F.T.
3 Rounds
2 to 4 Ring Muscle Ups
(Scaled: 6 to 12 Toes to Ring)
4 to 8 Strict HSPU
(Scaled: HSPU/Reg Push Up)
20 Rows with Band

WOD
7 Rounds
30 Double Unders
9 Push Jerks
4 Bar Muscle Ups
(Scaled: 9 Pull Ups)
CAP 18:00 Minutes
M - 115lbs / F - 85lbs

Thursday, July 31st

STRENGTH
Back Squat
1 x 6 @ 50%
1 x 5 @ 65%
1 x 3 @ 75%
3 x 3 @ 85%

WOD
10:00 AMRAP
25/20 Cal Ski/Bike/Row
30 Med Ball Squat Cleans
M - 20 / F - 14

Friday, August 1st

STRENGTH
Reps of 8 / 8 / 6 / 6 / 4 / 4
Deficit Deadlift 3 Inch
Bench Press
GHD Back Extension
(Start Light, Add Weight)

WOD
6 Rounds
100m Run
1 Rope Climb
6 SB Clean
1 Rope Climb
12 GHD Sit Ups
M - 100lbs / F - 70lbs

Saturday, August 2nd

8am Class Only