Monday 07/13

Strength- Power Snatch

• 2 reps every 90s x 8 sets

WOD- For time

3 rounds

• 200m Run + 16 DB Snatch (50/35)

3 min Rest

3 rounds

• 16 Burpees + 16 DB Snatch (50/35)

Sunday 07/12

Strength- every 90s x 8 sets

• 2 Hang Squat Cleans

• Increase weight based off feel

WOD-

3 Rounds:

• 15 Hang Squat Cleans (115/80)

• 15 Lateral Burpees

  -into-

  3 Rounds

• 18 Sit Ups

• 18 Shoulder to Overhead (95/65)

Happy birthday CFU!!! - Saturday 7/11/2020

CFU is 4!!!!!

WOD- “Undertow” For Time

• 800m Buy in Run

  21-15-9

• Wallballs (20/14)

• Push ups (x2)

• DU (x3)

  800m Run Buy Out

Friday -pm classes cAncelled

Friday PM classes cancelled due to rain

See you tomorrow for our anniversary wod!

WOD- For Time

• 50 Thrusters (45/35)

• 25 Power Cleans (155/105)

• 50 Thrusters (45/35)

Thursday 07/09

WOD- 5 Rounds for total reps

• Min1= 200m Run

• Min 2= Max burpees

• Min 3= Max Sit ups

• Min 4= Max Double Unders

• Min 5= Rest