Monday, 7/9/18

Strength

10 minutes to work up to a heavy Deadlift

WOD

For Time:
21 Deadlifts (275#/185#)
1k Assault Bike
15 Deadlifts (275#/185#)
1k Assault Bike
9 Deadlifts (275#/185#)

Friday, 7/6/18

Gymnastics

Muscle Up Skill Work

WOD

For Time:
1000m Row
200′ Dumbbell Overhead Walking Lunge (50#/35)
20 Muscle Ups

Thursday, 7/5/18

WOD

300′-200′-100′
Box Push (45#/35#)
21-15-9
Burpees to Bar

Wednesday, 7/4/18

WOD

“Hotshots 19”
6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run

Tuesday, 7/3/18

WOD

For Time:
100/80 Calorie Bike
*EMOM 30 Double Unders

Core Strength

3×20 GHD Sit Ups