July 21, 2018

Partner or Individual WOD:

Complete 8 rounds of:

200 Meter Run

11 Dumbbell Burpee Deadlifts (55/40)

July 20, 2018

Complete 5 rounds for time of:

12 Push Presses (135/95)

20 Box Jumps (24/20")

STRENGTH WOD:  Clean & Jerk 90%  5X1

July 19, 2018

ERIN

Complete 5 rounds for time of:

15 Dumbbell Split Cleans (40/25)

21 Pull Ups

STRENGTH WOD:  Snatch  80%  5X3

July 18, 2018

STRENGTH DAY

Back Squat 3-3-3-3

Thruster 3-3-3-3

4 attemps at a max "L" sit hold for time

July 17, 2018

Complete 7 Rounds for time of:

15 Hip back extensions

3 Muscle Ups

or

7 rounds of:

15 Good mornings (45/35)

15 Pull Ups

15 Dips

STRENGTH WOD:  Bench Press 1 rep max