July 15-20, 2013

Monday
WOD: “Big Brown Bear”
1 Bear Complex EMOM (115/75)
Burpee Pullup
AMRAP in 10 minutes
Rest 3 minutes
AMRAP in 3 minutes Double Unders

Tuesday
WOD: “Shoulder Complex”
Hulk Strength Power Cleans
then
5 Shoulder Press
10 Push Press
15 Power Jerk
Men’s 95# / Women’s 65#
…For Time..

Wednesday
WOD: “Don’t Put It Down”
100 Wall Balls: Men’s 20# / Women’s 14#
Every time you stop do 10 Pull Ups!

Thursday
WOD: “Max Overhead”
Hulk Strength Deadlifts
then
Overhead Squats: Men’s 95# / Women’s 65#
AMRAP 5 Min

Friday
WOD: “Death by 100M Run”
12 Rounds 100M Run
Tabata Burpees immediately following 8 cycles

Saturday
WOD: “Tired Fran”
1 Mile Run
then
Thrusters: Men’s 95# / Women’s 65#
Pull Ups
21-15-9 Reps …For Time…