June 30, 2016

Friday| July 1

Strength: Find 3 RM Touch and Go Hang Power Clean WOD: 3 Rounds for time 17 Deadlift 12 Power Cleans 9 Push Jerk
June 29, 2016

Thursday| June 30

  Skill: 5×3 Deficit Handstand Push-ups WOD: 18 min. AMRAP 20 V-ups 20 Box Jumps 24/20 :20 battle ropes :20 handstand hold 20 Wall balls
June 28, 2016

Wednesday| June 29

Strength Weightlifting Snatch 6 x 1 80% OHS 4 x 4    70% WOD 4 RFT 10 Pull Ups 10 Box Jumps 30-24 50 DUs Core 50 […]
June 27, 2016

Tuesday| June 28

  Skill: 5×3 Kick and Pop on the rings 5×5 Ring dips with 2 sec hold at the bottom WOD: 4 Rounds for time 400-meter row […]
June 26, 2016

Monday| June 27

  Strength Weightlifting Back Squats 3 x 8 75% Bench Press WOD 4 Rounds for time 10 Deadlifts 155# 123# 15 Wall Balls 20# 15# 200 […]