Monday, July 19
Strength: Dead Lift 8-8-2-2-2
WOD: 5 Rounds For Time
2 Rope Climbs
11 SDLHP 73/115
16 Push Ups
Tuesday, July 20
WOD: 8 Rounds For Time
*800/1000 Meter Row Buy In
200 Meter Run
8 Hang Power Snatch 63/95
*27 Minute Time Cap
Wednesday, July 21
Strength: Overhead Squat 5-5-5-5-5
WOD: 10 Minute AMRAP
6 Back Squat 108/155
8 Ring Dips
10 Sit-Ups
Thursday, July 22
WOD: “Nicole”
20 Minute AMRAP
400 Meter Run
Max Pull-Ups
Friday, July 23
Strength: Strict Press 3-3-3-3-3
WOD: 4 Rounds For Time
15 Back Extensions
7 Devils Press 70/100
16/20 Calorie Row or 12/16 Calorie Bike
Saturday, July 24
Partner: WOD
100 Overhead Walking Lunges 25/45
100 Russian Twist 10/25
400 Meter Run With Slam Ball 25/40
100 Box Jumps 20/24
100 Toes To Post
100 Slam Balls 25/40
50 Squat Jumps
*30 Minute Time Cap
