Monday, 7/23/18

WOD

3 Rounds:
15 Deadlifts (185#/135#)
50′ Walking Lunge
30 Ab Mat Sit Ups
50′ Walking Lunge

Conditioning

4×20/15 Calorie Assault Bike Sprints
*1 Minute Rest

Friday, 7/20/18

WOD

2 Rounds:
25 Thrusters (95#/65#)
7 Bar Muscle Ups
25 Wall Balls (20#/14#)
7 Bar Muscle Ups

Thursday, 7/19/18

WOD

Teams of 4:
4 Rounds:
400′ Box Push
40 Tire Flips
40 Bench Press (115#/85#)

Wednesday, 7/18/18

WOD

3 Rounds, Every 3 Minutes:
25 Hang Power Snatch (75#/55#)
Max Calorie Bike

Accessory Work

3×10 Renegade Rows

Tuesday, 7/17/18

WOD

”Lou”
For Time:
600m Run
21 Squat Cleans (135#/95#)
21 Bar Facing Burpees
400m Run
15 Squat Cleans (135#/95#)
15 Bar Facing Burpees
200m Run
9 Squat Cleans (135#/95#)
9 Bar Facing Burpees