Wednesday, July 16th

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength/Skill: Snatch 30x1

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WOD: For Time:

30 Wallballs 20/14#,

30 Alternating DB Snatches 50/35#,

30 Calorie Row

Joe Kusnitz
Tuesday, July 15th

Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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WOD: Endurance:

45 minute AMRAP

5 pullups,

7 Dips,

9 GHD Situps,

Run around the Building

Joe Kusnitz
Monday, July 14th

Warmup: 3 Rounds ~ Not for Time:

6 lateral bar step overs,

8 Reverse Hypers,

10 Hollow Rocks,

12 Calorie Row

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Strength: OTM x 10 minutes

3 Back Squats

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WOD: "Sweetness"

5 Rounds for Time:

15 KBS 55/35#,

9 Burpees,

400 meter run

Joe Kusnitz