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

July 16, 2018

Complete for time:

10-9-8-7-6-5-4-3-2-1 of:

Wall Ball Sit Ups (20/14)

 

 Front Squats (135/95)

Burpees

Calorie Assault Bike

STRENGTH WOD:  SP/PP  1rep max

 

July 14, 2018

MORRISON

Partner or Individual

50-40-30-20-10:

Wall Balls 10'/9' (20/14)

Box Jumps (24/20)

KB Swings (55/35)

July 13, 2018

Complete for time:

2000 Meter Row

1 Mile Run

1 Mile Bike