Friday August 12

Warm Up

Run 200 m

4 lengths of Bear Crawl

20 Lunges

WOD

"JT"

21 - 15 - 9

HSPU

Ring Dips

Push Ups

Finish

Work on Level Testing

Thursday August 11

Warm Up

200 Jump Rope

40 Squats

20 Pull Ups

WOD

"JACKIE"

Row 1000 m

50 Thrusters (45/35)

30 Pull Ups

Finish

Level Testing

Wednesday August 11

Warm up

40 situps

30 pushups

200 jump rope

WOD

   
"Diane"

  
21-15-9

   
Deadlift (225/155)

  HSPU

Finish

Max reps situps

Tuesday August 9

Warm Up

200 Jump Rope

40 Sit Ups

WOD

"CANDY"

5 Rounds of:

20 Pull Ups

40 Push Ups

60 Squats

Finish

Stretch

Monday August 8

Warm Up

20 Push Ups

40 Squats

Max 2000  m Row (p.100)

WOD

 2 Rounds

Tire Flips to the Cones

Run to the Park

35 Push Ups

Run to the Tire

Tire Flips to the Cones

Run to the Park

30 Sit Ups

Run to the Tire

Finish

Stretch