Wednesday, July 9th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

++++++++++++++++++++++++++++

Strength: OTM x 12 minutes

3 Front Squats ~ taken from the floor

+++++++++++++++++++++++++++++++++

WOD: For Time:

40 Wall balls 20/14#,

400 meter run,

40 KBS 70/55#,

400 meter run,

40 KB Deadlifts 70/55#

Joe Kusnitz
Tuesday, July 8th

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Pushups

10 Lateral Bench step overs

10 Calorie Ski Erg

+++++++++++++++++++++

WOD: For Time

Row 1 mile

Run 2 miles

Assault Bike 3 miles

Joe Kusnitz
Monday, July 7th

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

++++++++++++++++++++++++++

Strength: OTM X 12 minutes

3 Power Jerks ~ taken from the floor

+++++++++++++++++++++++++++++++

WOD: 5 rounds for time:

400 meter run,

6 power snatches 115/75#

Joe Kusnitz