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Monday July 23

Strength/Skill 12 Min to build to a Heavy 2 Rep Thruster WOD: KALSU For Time: 100 Thrusters (135/85) *Top of every minute, perform 5 Burpees

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Friday, July 20th

WOD: FOR TIME: 100 Double Unders 25 DB Step-Overs (35/20, 24/20) 30 Wall Balls (20/14) 15 HSPU 30 Wall Balls 25 DB Step-Overs 100 Double

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Monday, July 9th

Monday, July 9th Skill EMOM 12:00 1) 5-8 Reps Strict Pull 2) 5-8 Reps Strict Push 3) 4/4 KB Single Leg RDL (moderate) WOD 4

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Friday, July 6th

Friday, July 6th WOD 1 Round… 100 Double Unders 16 Deadlifts (155/105) 16 Hang Power Cleans 16 Push Jerks 2 Rounds… 50 Double Unders 8

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Wednesday, July 4th

Wednesday, July 4th WOD Daniel For time, •50 Pull-ups •400 meter run •95/65 pound Thruster, 42 reps •800 meter run •95/65 pound Thruster, 42 reps

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Tuesday, July 3rd

Tuesday, July 3rd Skill 4 Sets, NFT 10-15 Ring Push-ups or Push-ups 1:00 FLR or Plank -Rest :30 between sets WOD For Time: 3:00 Max

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Monday, July 2nd

Monday, July 2nd Strength Snatch Complex Build to a heavy Snatch DL + Hang Squat Snatch + Below Knee Squat Snatch WOD Every 3:00 for

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Thursday, June 28th

Thursday, June 28th Strength Start Moderate and build each set to heaviest set of 7 (12:00 Clock) WOD Every :90 for 5 Rounds 100m Run

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Wednesday, June 27th

Wednesday, June 27th Gymnastics Skill 3 Sets :30 Ring Support :30 Bottom Ring Dip or Bottom Push Up :30 Bar Hang :30 Hanging L-Sit or

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