Saturday - Monday, July 13th - 15th

Saturday

WOD: For Time

500 meter row

10 Squat Cleans 185/115#

5 Rope Climbs

400 meter row

8 Squat Cleans

4 Rope Climbs

300 meter row

6 Squat Cleans

3 Rope Climbs

200 meter row

4 Squat Cleans

2 Rope Climbs

100 meter row

2 Squat Cleans

1 Rope Climb

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Sunday

Sunday Funday @ 7 am ~ Everyone is welcome even non-members

8 am Open Gym

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Monday

Warmup: 12 minutes of

200 meter row

10 KB Lunge Steps

5 Heaving Snatch Balances

10 situps

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Back Squat 7x3

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WOD: “Carly’s-Call-A-Cab”

21 minute AMRAP

21 Power Snatches 95/65#

21 Calorie Row

21 Double Unders