• Monday, July 6

    Strength:

    Front rack back step Lunges
    Every 90secs for 5 sets
    10 lunges (5/side)

    WOD:

    4 rounds
    400m run
    20 wallballs 20/14
    10 pull-ups

    * 16min cap

  • Saturday, July 4

    ‘Rayshard Brooks’

    20min amrap
    Every 5mins starting on 0:00
    400m run
    Then Remaining time AMRAP of:
    13 snatch grip deadlift 75/55
    8 hang power snatch
    2 ohs
    1 snatch

    * Start each amrap where you left off

  • Friday, July 3

    Strength:

    Every 2mins for 5 sets
    2 push press+2 push jerk

    * Increase weight over sets as possible. Goal is to move well over maxing out though.

    WOD:

    15min EMOM
    Min 1: 6 deadlifts/4 hang cleans/2 s20
    Min 2: 12 T2B
    Min 3: Max DU’s

    * Score is total rounds completed and total DU’s