Friday July 19

Strength:

EMOTM or 15 min:

Kettle Bell Swings (70/53)

Wall Ball (30/20)

WOD:

3 Rounds

8 Lateral Burpee Box Jump Overs

400 m Run

10 Pull Ups

Thursday July 18

Skill:

Hand Stand Walking

WOD:

16 min AMRAP

20 ft HS Walk

20 Dumbell Squat Cleans (50/35)

Wednesday July 17

Strength:

Work up to a Max Snatch

EMOTM of 80% of MAX 12 min

3 Squat Snatch

WOD:

200 m Farmers Carry (70/53)

30 Burpees

Tuesday July 16

Strength:

100 Pull Ups

WOD:

NATE

21 15 9

HSPU

Ring Dips

Push Ups

Monday July 15

Strength:

3 Rounds Not For Time

Max Pull Ups

30 Leg Lifts

WOD:

KAREN ON Steroids

150 Wall Ball (30/20)