• Thursday, July 11th

    W.O.D:
    Courtesy of the Outlaw Way
    For total reps:
    2:00 ME Double Unders
    Then (no rest)-
    3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
    Rest 2:00-
    3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
    Then (no rest)-
    2:00 ME Double-Unders

  • Wednesday, July 10th

    Strength: Power Cleans 3-3-3-3
    *does not have to be touch and go

    WOD:
    “Big Chief”

    3 minute AMRAP’s of the following sequence.Repeat 5 cycles *Rest 1 minute between cycles.

    3 Power Cleans (155/105)

    6 Push Ups

    9 Air Squats

    Midline: Accumulate 90 seconds in a ring L Hold

  • Tuesday, July 9th

    Strength: Push Press 5-5-5-5-5

    WOD:
    12 minute AMRAP ladder

    Buy In: 25 burpee ball slams

    2 Push Press 95/65, 2 chin ups, 4/4/,6/6…cont. as far as possible.