Saturday - Monday, July 22nd - 24th
Saturday
WOD: "Monti"
5 Rounds for Time
50 Weighted Step-ups with a 45/25# dumbbell on 20" box
15 Power Cleans 135/95#
50 Weighted Step-ups with a 45/25# dumbbell on 20" box
10 Snatches 135/95
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SUNDAY
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew - Everyone Welcome!
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MONDAY
Warmup: 12 minutes of
300 meter row
10 ball slams
10 slam ball front squats
20 weighted situps
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Buy-In: 4x12 Reverse Hypers
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Strength: Back Squat 12-9-6-3 ~ Increasing Loads
*with 100 meter row after each set
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WOD "Lisa's 4-0"
For Time:
20 Calorie Row
Then
4 Rounds for Time
10 Power Snatches 95/65#
10 Toes to Wall
10 Box Jumps 30/24"
10 Front Rack Lung Steps 95/65#
Then,
20 Calorie Row