Friday, 8/30/19 WOD 12 Minute AMRAP: 100 Double Unders 75 Wall Balls (20#/14#) 50 Dumbbell Hang Clean and Jerk (50#/35#)

Thursday, 8/29/19 Strength 10×2 Bench Press WOD 3 Rounds: Max Distance Sandbag Carry (150#/100#) *Rest 1 Minute  

Wednesday, 8/28/19 WOD For Time: 21-18-15-12-9-6-3 Deadlifts (155#/105#) Pull Ups Core Strength Alternating Tabata: Russian Twist Hollow Rocks

Tuesday, 8/27/19 WOD 5 Minute AMRAP: 21 Calorie Bike 21 Overhead Squats (95#/65) 21 Bar Facing Burpees Rest 5 Minutes 5 Minute AMRAP: 15 Calorie Bike 15 Overhead Squats (95#/65) 15 Bar Facing Burpees Rest 5 Minutes 5 Minute AMRAP: 9 Calorie Bike 9 Overhead Squats (95#/65) 9 Bar Facing Burpees

Monday, 8/26/19 Strength 3×10 Alternating Back Rack Lunges WOD 5 Rounds: 20/16 Calorie Row 15 Handstand Push Ups

Friday, 8/23/19 Strength 5 Sets: 1 Squat Clean+2 Jerks WOD 3 Rounds: 18 Thrusters (95#/65#) 9 Bar Muscle Ups

Thursday, 8/22/19 WOD For Time: 10k Assault Bike

Wednesday, 8/21/19 Skill Work 3×20 Alternating Pistols WOD 4 Rounds: 2 Minutes On/1 Minute Off: 2,4,6,8,10,12, etc… Deadlift (225#/155#) Toes to Bar *Pick up where you left off every round

Tuesday, 8/20/19 WOD 13 Minute AMRAP: 1000m Row 50 Ring Dips 50 Box Jump Overs (24”/20”) 100’ Handstand Walk

Monday, 8/19/19 Strength 2×10 Back Squat *Rest 3 minutes WOD For Time: 50-40-30-20-10 Kettlebell Swings (53#/35) *Start each round with a 200m Run