Thursday 07/23

WOD- For Time

• 1,000m Row

• 100 DU (200 singles)

• 1 Mile Run

Wednesday 07/22

WOD- For Time

12-11-10-9-8-7-6-5-4-3-2-1

• Goblet Squats (53/36)

• KB Swings

Body Armor- 3RNFT

• :30 Side Plank ea. Side

• 10 KB Floor press ea. Side

• 10 KB Suitcase DL ea. Side

Tuesday 07/21

WOD- For Time

• 500m Row

• 5 Deadlifts (225/155)

• 50 Wallballs (20/14)

• 5 DL

• 25 DB Snatch (50/35)

• 5 DL

• 50 Wallballs

• 5 DL

• 500m Row

Post WOD Accessory Work- 3 RNFT

• 20 Bent over barbell rows

• 10 Tempo Goblet Squats

Monday 07/20

Strength- EMOM x 10

• 3 Power Cleans

WOD- 14 min AMRAP

• 5 Power Cleans (155/105)

• 10 Hand Release Push Ups

• 15 Box Jumps (24/20)

Friday 07/17

WOD- 4RFT

• 30/21 Cal Row

• 10 Clean and Jerks (155/105)

Post WOD Midline- 3 RNFT

• 1 min plank

• :30 side plank ea. side

• 60 Flutter Kicks