July 23,2018

"SMYKOWSKI" Hero wod

For time:

Run 6 Kilometers (3.7 Miles)

60 Burpee Pull Ups 

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