Wednesday, July 30th

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Hang Power Cleans 3x10

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

WOD: 10!

KBS 70/55's,

2x Burpees

Joe Kusnitz
Tuesday, July 29th

Warmup: 3 minutes on Bike, row, or ski, then

3 rounds of:

7 goblet squats,

9 Elevated Pushups on OLY bar,

11 Ring rows,

13 Ab mat situps

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

WOD: OTM x 30 minutes

100 meter sprints :)

Joe Kusnitz
Monday, July 28th

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: Back Squat 3x10

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

WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

Joe Kusnitz