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  • WOD Tuesday 7/17/18

    Gymnastics: EMOM 10 Odd- 30 Double-unders  Even- 5 Strict Pull-ups  METCON: For rounds & reps  4 minute AMRAP  -12/10 Cal Row  -10 Shoulder to Overhead (75/55)  -8 Burpees over Bar  **4 minute Rest  4 minute AMRAP  -12/10 Cal Row  -10 Shoulder to Overhead (95/65) -8 Burpees over Bar  **4 minute Rest  4 minute AMRAP -12/10

  • WOD Monday 7/16/18

    Strength: Complex  1 Squat Clean + 1 Front Squat + 1 Push Jerk  (Work to a heavy single in 5 sets) METCON: 3 rounds for time  -15 Deadlifts (135/95) -12 Hang Power Cleans (135/95) -9 T2B  CAP 10