Tuesday, 7/16/19

WOD

10 Minute AMRAP:
9 Kettlebell Swings (70#/53#)
7 Chest to Bar Pull Ups
5 Burpees to Bar

Core Strength

5x Max Effort L Sit Hold
*Rest 1 Minute

Monday, 7/15/19

Strength

5×2 Overhead Squats
*5 second pause in the bottom

WOD

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)

Friday, 7/12/19

Strength

3×3 Deadlifts
*Drop and reset every rep

WOD

3 Rounds:
500m Row
20 Deadlifts (205#/145#)

Thursday, 7/11/19

WOD

10×1 Split Jerks

Wednesday, 7/10/19

WOD

15 Minute AMRAP:
18 Wall Balls (20#/14#)
3 Bar Muscle Ups
12 Dumbbell Box Step Ups (50#/35#)(24”/20”)
3 Bar Muscle Ups