Tuesday

073118

•••

21-15-9

Deadlift 225/155

Box Jump 24/20

*Finish each round with 50 double Unders

Monday

073018

•••

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

Friday

072718

•••

Friday’s workout will be a partner WOD! Show up to learn the details.

Thursday

072618

5 RFT

400m Run

12 Toes to Bar

Wednesday

072518

•••

15 Min AMRAP

15 Wall ball

12 Deadlifts 205/145

9 Handstand push-ups

Tuesday

072418

•••

“Liquid Cocaine”

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Monday

072318

•••

Back Squat – Heavy 3

•••

8 Rounds:

:20 Seconds Back Squats 45/35

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

:20 Seconds Abmat Situps

:10 Seconds Rest

Friday

072018

•••

AMRAP 4:

27/21 Calorie

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Thursday

071918

•••

14 Min AMRAP

1 Rope Climb

12 DB Push Press 50/35

1 Rope Climb

12 AbMat Situps

Wednesday

071818

•••

3 RFT

60 Double Unders

30 Wall Balls 20/14

20 Calories