July 1st - July 6th

Reminder... July 4th hours are 9am and 10am only :)

Monday:

Strength

Front Squats
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

WOD

Row 1000m
30 Squat cleans 135/95
Run 800m
For Time

Tuesday

WOD
400m farmers carry 53/35 DB or KB x 2
40 toes to bar
300m farmers carry
30 push press 135/95
200m farmers carry
20 C2B pull-ups
100m farmers carry
10 Ring Muscle Ups
For Time

Wednesday

Strength
OH Press

WOD
Run 200m
15 Box Jumps 30/24
30 KB Snatch 53/35
Run 200m
15 Box jumps
30 Alternating DB snatch 50/35
Run 200m
15 box jumps
30 power snatch 75/55
For time

Thursday

WOD

Teams of 2
20 Total rounds of "Cindy". One Athlete completes a full round then switch. The athlete working must finish their round before next starts.

Immediately into:
"Annie"
50-40-30-20-10
Double unders / Situps
*Athletes go at the same time, both complete a full "Annie". If one finishes early they must wait for their partner, then:

1 Mile Run Together
For time

Friday

Strength

Deadlift from Deficits.

WOD
8 Min AMRAP
30 Stiff legged DL 53/35
30 KB swings

Saturday

12 Squat snatch 95/65
30 bar facing burpees
10 squat snatch 115/75
25 bar facing burpees
8 squat snatch 135/95
20 bar facing burpees
6 squat snatch 155/105
15 bar facing burpees
4 squat snatch 185/125
10 bar facing burpees
2 squat snatch 205/145
For Time

40 Min Cap

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