Monday - 08/07/17

Strength: Deadlift : 1 Rep Max

WOD: 9 rounds for time of:
12 DB Snatch Alternating Arms, 50/35 lbs
6 Handstand Push-ups
3 burpee box jump overs
1 Rope Climb

Tuesday - 08/08/17

Strength: Bench Press : 1 Rep Max

WOD:  
Complete as many rounds as possible in 3 mins of:
Calories, Air Bike, 15/10 lbs
5 Toes-to-bars
Rest 3 mins
Complete as many rounds as possible in 3 mins of:
30 Double Unders
20 AbMat Sit-ups
Rest 3 mins
Complete as many rounds as possible in 3 mins of:
10 Wall Balls, 20/14 lbs
5  Ball Slams 30/20 lbs
Rest 3 mins
Complete Max Cal Row in 3 mins of:
 

Wednesday - 08/09/17

WOD: 2 rounds for time of:
Run, 1 mi
25 Box Jumps, 24/20 in
15 Clean & Jerks, 135/95 lbs

Thursday - 08/10/17


WOD: 5 rounds for time of:
8 Dumbbell Thrusters, 50/35 lbs
12 Dumbbell Walking Lunges, 50/35 lbs
Run, 200 m

Friday - 08/11/17

Strength: Power Clean : 1 Rep Max

WOD: 6-9-12-9-6 reps, for time of:
Burpee Over Bar
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

Saturday - 08/12/17

Community WOD

Sunday - 08/13/17

Open Gym 11-1PM

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