July 12, 2018

Complete this 25:00 AMRAP of:

5 Power Cleans (135/95)

10 Chest to bar Pull Ups

15 KB Swings (55/35)

400 Meter Run with a plate (45/35)

 

July 11, 2018

Complete 3 rounds for time:

10 DB Hang Snatches Left Arm (55/40)

10 Single Left Arm Overhead Squats

10 Pull Ups

10 DB Hang Snatches Right Arm (55/40)

10 Single Right Arm OH Squats

10 Pull Ups

July 10, 2018

Complete 7 rounds for time Of:

5 Deadlifts (275/185)

10 Burpees

15 Calorie Assault Bike

STRENGTH WOD:  Bench Press 1 rep max

July 9, 2018

Complete this 7:00 AMRAP of:

50 Double Unders

10 Overhead Squats (135/95)

2:00 REST

and Complete 7:00 AMRAP of:

50 Dbl Unders

10 Overhead Squats (135/95

July 7, 2018

For the month of July, every Saturday will be a HERO wod.

PARTNER UP or SOLO:

"SISSON" 20:00 AMRAP

1 Rope Climb

5 Burpees

200 Meter SPRINT