Monday 07/27

Strength- OTM x 8 minutes

• 4 Power Cleans - moderate weight

WOD- Every 3:00 x 7 Sets

• 10 Hand release push ups

• 2 Power Cleans (205/135)

• 15/12 Cal Row

Friyay 07/24- 5:15am class cancelled due to thunderStorms

Due to a high percentage of thunderstorms 5:15am class is cancelled - all other classes are on

On the 0:00 For Time:
18-12-6
Burpees
16 DB Alt. Hang Squat Cleans (50/35)

-8 minute time cap-

Rest 4 mins

At the 12:00 For Time:
21-15
Burpees
12 Shoulder to Overhead Left
12 Shoulder to Overhead Right

-8 minute time cap-

Rest 4 mins

At the 24:00 For Time:
36 Burpees
48 DB Alt. Hang Clean and Jerk

-8 min time cap-

Post WOD Midline- 3RNFT

• 1:00 Side Plank ea. Side

• 20 DB Box Step ups

• 20 Supermans

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