Friday July 22

Warm Up

Bear Crawl 30 m 

10 Inch Worms

20 Push Ups

WOD

For Time

1000 m Row

Finish

250 Jump Rope For Time

Stretch

Thursday July 21

Warm up

25 Push Ups

10 Sitting Knees to Chest

8 Tumbles

500 m Row (For Time)

WOD

"DANNY"

AMRAP 20 MIN

30 Box Jumps

20 Push Press (115/80)

30 Pull Ups

Finish

Roll Out and Stretch


RESULTS

ROBIN B.     4 ROUNDS
GYLA           4 ROUNDS

Wednesday July 20

Warm Up

200 m Run

Level 1 Testing

50 Squats in a Row (Rest no more than 2 sec)

10 Push Ups

30 Sit Ups

WOD

"ELIZABETH"

21     15       9

Squat Cleans

Ring Dips

Finish

Static Hang as long as Possible:  Goal = at least 30 seconds for Level Testing

Tuesday July 19

Warm Up

200 Jump Rope

20 Pull Ups

30 Sit Ups

40 Squats

MAX Time L - Sit

WOD

"HELEN"

400 m Run

21 KB Swings

12 Pull Ups

Finish

Max Rep Push Ups

Monday July 18

Warm Up

200 m Run

30 Ring Dips

20 Ring Rows

MAX Press

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Finish

250 m Row For Time