24 Jul

7/10 – 7/14

Monday
SWOD: Front Squat & OH Squat
WOD: “Nancy”
5 RFT
400m Run
15 OH Squat (95/65)

Tuesday
SWOD: Strict Press & Jerk
WOD: 5 Rounds Max Reps
2 min
10 Pull Ups / 7 C2B / 3 Muscle Ups
10 Deadlifts (225/155)
Max Sit Ups
*Rest 2 min.

Wednesday
SWOD: Pistol & Turkish Get Up Work
WOD: 12 RFT
6 DB/KB Snatch (53/35)
6 Goblet Lunge (70/53)
6 Box Jumps (24/20)

Thursday
SWOD: Cleans
WOD: 15min AMRAP
2 Squat Cleans (155/105)
4 Ring Dips
6 T2B/K2E
8 Bar Facing Burpees

Friday
SWOD: Back Squat
WOD: 3 RFT
50 Double Unders (1:2)
40 KBS (70/53)
30 Wall Balls (20/14)
20 HSPU

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