MONDAY 20170731

WOD: 5 rounds of
10 Bench press @ 155/105#
20 T2B
30 Air squats

FRIDAY 20170728

WOD: 5 Rounds  of
5 L sit pull ups*
10 Box Jumps @ 24/20"
5 HSPUs
10 GHDs

*Try and do pull ups static and unbroken.

THURSDAY 20170727

WOD: CFT
500m Row
30 Push press @ 95/65#
500m Row
30 Push press/ jerks @ 115/85#
500m Row
30 Push jerks @ 145/115#

WEDNESDAY 20170726

STRENGTH: Front Squat 1-1-1-1-1
5 tries @ a 1 Rep Max

WOD: Complete for time
1 up to  10 Power Cleans @ 75% 1 rep max
30 Double unders

So, do 1 clean, 30 DU, 2 cleans, 30 DU , 3 cleans, 30 DU, etc. up to 10

TUESDAY 20170725

WOD: 30 min AMRAP
800m Run
10 Deadlifts @ 275/185#
50 ABmat Sit ups

MONDAY 20170724

WOD: 3 rounds of
15 Calorie row
12 Snatches @ 95/65#
9 Burpees

FRIDAY 20170721

WOD: 5 ROUNDS OF:
20 Wallball shots @ 20/14#
15 Slamball Burpees @ 30/15#
10 Pull ups