Monday 06/19/17 

Strength: Strict Press 5-3-1-1-1

WOD: 6 rounds for time of:
9 Power Cleans, 125/85 lbs
15 Burpees
Run, 200m

Tuesday - 06/20/17

Strength: Touch And Go Deadlift 4x5 at 75% 1RM

WOD: 4 rounds for time of:
12 Dumbbell Thrusters, 50/35 lbs
2 Rope Climbs
12 Box Jumps

Wednesday - 06/21/17

Skill Work: 2 rounds
1 minute ghd medball situp(advanced)O R abmat medball sit-up
1 minute v-sit
1 minute barbell rollout
1 minute plank
1 minute back extentions
1 minute rest


WOD: For time:
Run, 800 m
25 Toes-to-bars
Run, 800 m
25 Pull-ups
Run, 800 m
25 Ring Dips

Thursday - 06/22/17

Strength: Back Squat 5-3-1-1-1

For time: In 15 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
21 Russian Kettlebell Swings, 53/35 lbs
15 V Situps
9 Wall Balls, 30/20 lbs

Friday - 06/23/17

WOD: Every 1 min for 18 mins, alternating between:
4 Curtis Ps
Row Calories, 15/12 cal
2 Wall Climbs

Saturday - 06/24/17

Community WOD

Sunday - 06/25/17

Open Gym 11AM - 1PM