August 15, 2018

Complete 4 rounds for time of:

500 Meter Row

10 Shoulders to Overhead (185/125)

STRENGTH WOD:  Snatch 75% 5X4

August 14, 2018

15:00 Time Cap

Sumo Deadlift High Pull 3-3-3-3-3

then complete

15:00 AMRAP of:

5 SDLHP (95/65)

10 KB Swings (55/35)

15 Burpees

August 13, 2018

Complete for time:

3 Down & Back Walking Lunges

100 H R Push Ups

100 Medicine Ball Cleans (20/14)

100 H R Push Ups

3 Down & Back Walking Lunges

STRENGTH WOD:  Back Squat 1 rep max

August 11, 2018

Pick your own partner Saturday

It is a cardio based wod with a 60:00 time cap.

It will be posted on the white board when you arrive at the gym.

August 10, 2018

Strength Day:

Overhead Squats 3-3-3-3-3

Then complete this 10:00 AMRAP of:

3 Overhead Squats (135/95)

5 Burpees

10 Knees to Elbows

STRENGTH WOD:  SP/PP 90%  5X1