Saturday 08/01

WOD- For time

• 150 DU (225 singles)

• 800m run

  -into-

  30-20-10

• Deadlifts (185/125)

• Sit ups

Friday 07/31

Potential rain in the forecast for this morning. Check back on here for sudden closures

WOD- 7 RFT

• 15/12 Cal Row

• 10 Power Snatches (95/65)

• 7 Box Jump Overs (24/20)

Post WOD Recovery - 15 min Row

• Every 3:00 - 15 Sit ups

Back up “Rain WOD”- 20 min amrap

• 6 tire flips

• 8 tire jjmps

• 100m run

• Every 2 minutes 12 Air Squats

Thursday 07/30

Strength- Every 90s x 8 sets

• 2 Deadlifts @ 60-70% of 1RM

WOD- 12 min AMRAP

5-10-15-20-etc…

• Wallballs (20/14)

• DB Snatch (50/35)

Wednesday 07/29

Strength- Every 90 x 8 sets

• 4 Strict press

WOD- For Time

• 30 Cal Row

• 30 Sit ups

• 30 Burpees

• 60 Stationary Lunges

• 30 Burpees

• 30 Sit ups

• 30 Cal Row

TUesday 07/28

Strength- Every 90s x 8 sets

• 2 Front Squats

WOD- 5RFT

• 50 DU

• 10 Thrusters (95/65)