Thursday, 8/31/17 “Pick a Skill” WOD Death by Bench Press x2 (135#/95#) Rest 2 Minutes Death by 20m Farmers Carry (70#/53#)

Wednesday, 8/30/17 Accessory Work 3×10 (Each Leg) Lateral Step Ups *Use Single Kettle Bell in Front Rack WOD 4 Rounds (Every 2:30) 400m Run Max Overhead Squats (95#/65#) *1 minute rest between rounds

Tuesday, 8/29/17 WOD 12 Minute AMRAP: 3,6,9,12, etc… Power Cleans (165#/115#) Strict Hand Stand Push Ups *30 Double Unders after each round Gymnastics Core 3 Rounds: 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 Second Hollow Body Hold *1 Minute rest after each round

Monday, 8/28/17 Strength 12 Minutes to find a 1RM Back Squat WOD “Wall Ball Jackie” 1000m Row 50 Wall Balls (20#/14#) 30 Pull Ups

Friday, 8/25/17 Strength 10 Minute EMOM: 1 Bear Complex (Power Clean+Front Squat+Jerk+Back Squat+Behind the Neck Jerk) WOD 8 Minute AMRAP: 15 Toes 2 Bar 15 Thrusters (95#/65#)

Thursday, 8/24/17 “Pick a Skill” WOD In Groups of 4: 5 minutes at each station: Sled Push Hand Over Hand Sled Pull Farmers Carry Calorie Row 1 minute transition between stations

Wednesday, 8/23/17 Strength/Stability 4×50′ KB Single Arm Overhead Walking Lunge *Rest 1 Minute WOD For Time: 120 Double Unders 12 Bar Muscle Ups 60 Handstand Push Ups 12 Bar Muscle Ups 120 Double Unders *15 Minute Time Cap

Tuesday, 8/22/17 Core Strength 4×12 GHD Sit Ups WOD 3 Minute AMRAP: 9 Front Squats (185#/135#) 10/8 Calorie Bike 3 Minute Rest 3 Minute AMRAP: 6 Front Squats (185#/135#) 10/8 Calorie Bike 3 Minute Rest 3 Minute AMRAP: 3 Front Squats (185#/135#) 10/8 Calorie Bike

Monday, 8/22/17 Gymnastics Strength 15 Strict Pull Ups Rest 1:00 12 Strict Pull Ups Rest :45 9 Strict Pull Ups Rest :30 6 Strict Pull Ups Rest :15 3 Strict Pull Ups WOD 5 Rounds: 300m Run 15 Power Snatch (75#/55#)

Friday, 8/18/17 Strength 10×1 Split Jerk WOD 10 Minute AMRAP: 25 Calorie Assault Bike 50 Wall Balls (20#/14#) 25 Deadlifts (185#/135#)