Saturday 08/22

WOD- For Time

3 Rounds

• 20 Deadlifts (155/105)

• 20 DB Hang C& J (50/35)

Right into

• 800m Run

• 50 Thrusters (95/65)

• 50 Burpee Box Jump Overs (24/20)

Friday 08/21

Strength- Deadlifts

• Every 90s : 8x3

• 80% of 1RM

WOD- 15 min AMRAP

• 20 Alt. DB Snatch (50/35)

• 20 Push ups

• 20 DB Box Step Ups (24/20)

Thursday 08/20

WOD- For Time

• 2k Row

• 1 mile Run

• 2k Row

  modify as needed

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