WEDNESDAY WOD 7/19/17

Warm Up
5:00 Jump Rope
5:00 Partner Medball Toss
5:00 Foam Roll

Workout
A. Medball Cleans
Technique Practice for 10:00

B. 12:00 AMRAP
5 Burpees
10 Wallballs
15 Double Unders

C1. Farmer’s Carry 3x50m
C2. Bird Dogs 3x10/side

MONDAY WOD 7/17/17

Warm Up
10:00 Static Stretching
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3x
:20 Hollow Hold
10 Air Squats
10 Push Up w/ Twist

Workout
A. Build to a heavy 3 rep on Back Squat
10:00
B. Pullups or Ring Rows 3x8-10 @30x1
Rest 2:00
C. 4 Rounds (15:00 total)
1:00 10m Shuttle Run*
1:00 Rest
1:00 Assault Bike**
1:00 Rest

*Down and Back = 1
**Calories

SATURDAY WOD 7/15/17

Warm Up
Coach’s Choice

Workout
In Teams of 2:

Buy In: 400m Run Together
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Any order, split up between partners with only one partner working at a time:
50 PullUps
50 Slam Balls
50 OHS
50 Burpee Over Box
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Cash Out: 400m Run Together

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