June 24 – June 29, 2019


Monday: WOD:
30-20-10 reps for time of :
Wall Balls/SDLP (75/55)
Box Jumps/Push Press (75/55)

Tuesday: WOD: “Marco Polo”
3R4T:
21 Pullups
15 Thrusters (115/75
9 HSPU

Wednesday: Strength: EMOM 6 Min- 6 Front Squats
WOD:
Complete AMRAP in 12 minutes of:
10 DB Squat Snatches
50 Double Unders
20 MB Situps (14/10)

Thursday: WOD:
20 Min AMRAP
Row 200 M
20 Burpees
Run 400 M
40 Burpees

Friday: WOD:
21 Pistols
15 Clean and Jerks (155/105)
9 CTB Pull Ups
Rest 4 minutes
21 HSPU
15 Snatches (115/75)
9 CTB Pull Ups

Saturday: WOD: Lumber Jack 20
20 Reps of each:
Deadlifts (225/155); KBS (50/35); OHS (75/45);
Burpees; Pull ups; Box Jumps (24/20); Dumbbell Squat Cleans (40/25)
Run 200 m between ea movement and at end

       

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