Thursday 7/9

STRENGTH:
Squat Snatch

WOD:
21***15**9*of:
Power Snatch
Back Squat
*** Run 400 m
** Run 250 m
* Run 150 m

Wednesday 7/8

STRENGTH:
Supersets of:
Bench Press
d/bell Curls

WOD:
For Time:
50 Deadlifts
40 Push Press
30 Sit-Ups
20 Ring Dips
10 Burpee Over Box

Tuesday 7/7

SKILL WORK:
Double Unders

WOD:
12 Minute AMRAP:
5 Devil Press
10 Single Arm Snatches
20 Double Unders

Monday 7/6

STRENGTH:
Bear Complex
Building up to 3

WOD:
8 Rounds For Time:
6 Pull-Ups
8 OH Plated Lunges
10 Box Jumps

Saturday 7/4

Happy 4th of July!!!

Partner WOD:
20:20 AMRAP

7 Thrusters (Each)
4 Wall Walks (Split Reps Evenly)
17 HRPU (Each)
76 Goblet Squats (Split Reps Evenly)