Monday, July 18
Strength: Back Squat 8-8-8-8
WOD: 4 Rounds For Time
14 Back Squat 83/115
7 Bar Facing Burpees
400 Meter Run
Tuesday, July 19
WOD: 20 Minute Ladder 2,4,6,8…
Box Jumps 20/24
PVC Pipe Sit-Ups
Alternating Dumbbell Power Snatch 35/50
*4 Handstand Push Ups After Each Round
Wednesday, July 20
Strength: Power Clean 3-3-3-2-2
WOD: 3 Rounds For Time
10 Power Cleans 108/155
15/18 Calorie Row or 12/15 Calorie Bike
Thursday, July 21
CrossFit Open 20.2
20 Minute AMRAP
4 Dumbbell Thrusters 70/100
6 Toes To Bar
24 Double Unders
Friday, July 22
WOD: 24 Minute EMOM
Minute 1: 10/12 Calorie Bike
Minute 2: 14 Push-Ups
Minute 3: 40 Seconds Battle Ropes
Minute 4: 14 Alteranating Plank Rows 35/50
Saturday, July 23
Nick Gillen Birthday WOD
Each round begins with
200 Meter Run
23 Double Unders
23 Sit-Ups
Then complete 41 reps of each movement
Kettlebell Swings 35/55
Box Jumps 20/24
Pull-Ups
Row For Calories
Air Squats
Wall Balls 9’/10′
Burpees
*41 Minute Time Cap