Friday August 23

Skill:

Splits

And 

Shoulders

WOD:

3 Rounds of

10 HSPU

200 m Farmers Carry (70/50)

Thursday August 22

Strength:

Front Squat 3 Rounds

7 L,M,H

WOD:

Row 2,000 m

Then

3 Rounds of

12 Overhead Lunges

10 Burpee Box Jumps

Wednesday

Skill:

Flexibility!!!

WOD:

10 Rounds for time

100 m Sprint

15 Strict Pull Ups

Tuesday August 20

Strength:

Bench Press

3 Rounds

7 Light

7 Medium 

7 Heavy

WOD:

1 Mile Run

Then 

3 Rounds for time

10 Ring Dips

10 Deadlift

2 Lengths Sled Pull

Monday August 19

Skill:

50 Turkish Get Ups

WOD:

20 Weighted Push Ups

250 m Row

20 Strict Pull Ups

250 m Row

20 Pistols

250 m Row

20 HSPU

250 m Row

20 Burpee Pull Ups

But that is over!