Thursday, July 16th - Sunday, July 19th

Thursday, July 16th

WARMUP:

10 Minute AMRAP [moderate tempo]

10 Ring Rows

10 GHD Hip Extensions

150 Meter Row

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WOD:

For Time

800 meter run

3 rounds of Cindy [5 pullups, 10 pushups, 15 squats = 1 round]

400 meter run

2 rounds of Cindy

200 meter run

1 round of Cindy

800 meter run

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ENDURANCE

1, 2 or 3 rounds

2 mile run

Rest 5 minutes between rounds

Friday, July 17th

WARMUP:

4 Rounds

10 Straght Leg Deadlifts [light weight]

10 Good Mornings [olympic bar]

2 Prowler Push [high grip down and low grip back = 1]

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WOD:

10!

Deadlift @ 225#/135#

with 150 meter row after each Deadlift set

Saturday, July 18th

WARMUP:

3 Rounds

10 Hand Release Pushups

10 Heaving Snatch Balance [olympic bar]

10 Goblet Squats

3 Wall Walks [done slowly and correctly]

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WOD:

21-15-9

Power Snatches @ 95#/65#

Handstand Pushups

*10 minute rest*

9-15-21

Box Jump [up and over] @ 24"/20"

Burpees

Sunday, July 19th

Amnesty - pick a workout you may have missed during the week or work on a skill.