Friday, 8/31/18 Gymnastics 5×10 Strict or Kipping Handstand Push Ups *Rest 1 Minute WOD 7 Minute AMRAP: 15 Wall Balls (20#/14#) 15 Box Jumps (24″/20″)

Thursday, 8/30/18 Partner WOD 600m Farmers Carry (53#/35#) 300’ Box Push 400m Farmers Carry (53#/35#) 300’ Box Push 200m Farmers Carry (53#/35#) 300’ Box Push

Wednesday, 8/29/18 WOD Alternating EMOM: Odd: 15/10 Calorie Row Even: 50’ Walking Lunge *increase by 1 rep every round on the rower until you cannot complete that amount in the minute Accessory Work 3×10 Glute Ham Raises

Tuesday, 8/28/18 WOD 13 Minute AMRAP: 27-21-15-9 Bar Facing Burpees Thrusters (95#/65#) In remaining time… Max reps of Ring Muscle Ups

Monday, 8/27/18 Strength 10 Minute EMOM: 2 Power Snatch WOD 5 Rounds: 200m Run 12 Toes to Bar 16 Dumbbell Snatch (50#/35#)

Friday, 8/24/18 WOD For Time: 40 Wall Balls (20#/14#) 20 Pull Ups 20 Deadlifts (225#/155#) 30 Wall Balls (20#/14#) 15 Pull Ups 15 Deadlifts (225#/155#) 20 Wall Balls (20#/14#) 10 Pull Ups 10 Deadlifts (225#/155#)

Thursday, 8/23/18 Partner WOD 5 Rounds: 20 Medball Sit Ups 400m Run w/ Medball 100’ Synchro Walking Lunges w/ Medball *(20#/14#)

Wednesday, 8/22/18 WOD For Time: 25 Overhead Squats (135#/95#) 2000 Meter Row 25 Overhead Squats (135#/95#)

Tuesday, 8/21/18 WOD For Time: 30 Assault Bike Calories 15/12 Muscle Ups 20 Assault Bike Calories 10/8 Muscle Ups 10 Assault Bike Calories 5/4 Muscle Ups Strength 4 Sets of DB Press Complex: 2 Strict Press+4 Push Press+6 Push Jerks

Monday, 8/20/18 WOD 10 Minute AMRAP: 2 Power Cleans (185#/135#) 4 Front Squats (185#/135#) 8 Bar Facing Burpees Core Strength 3×15 Weighted Hip Extensions