Wednesday 08/19

Strength- Every 90s Strict Press

• 2-2-2-2-2 @80% of 1RM

• 3x3 @ 80% of 1RM

WOD- 3 RFT

• 30 Overhead Squats (75/55)

• 30 Sit ups

• 90 DU (150 singles)

Tuesday 08/18

7am class back on. Storms have passed!

WOD- Every 2:30 x 8 sets

• 250/200m Row

• 10 Burpees

Body Armor- 5RNFT

• 10 Deficit Push Ups

• 10 Single Arm DB Row

• 10 DB Bicep Curls

Monday 08/17

Strength- Front Squat

• 2-2-2-2-2-3-3-3

• Build based off feel

WOD- 12 min AMRAP

• 7 Power Cleans (115/85)

• 7 Hollow Tucks

• 7 Box Jumps (24/20)

Sunday classes -9am only

9am class only today

If it is still raining we will modify the wod

Friday 08/14

Body Armor- 3RNFT

• :30 Side Plank ea.

• 10 Supermans

• 10 Single Leg Glute Bridge ea.

WOD- For time

Buy-in : 800m Run

4 Rounds:

• 24 Alt. DB Snatch (50/35)

• 12 Box Jump Overs (24/20)

Buy-out : 800m Run