7/18

7/18Warm Up 400 m Run / 500 m Row 25 Air Squats20 GHD 15 Push Ups 10 Hollow Rocks5 Strict Pull Ups Dynamic WOD "Aqua Kelly" 5 Rounds for Time 30 cal Row 30 Box Jumps (24/20)30 Wall Balls (20/14)

7/14

7/14Warm Up 400 m Run / 500 m Row20 GHD Sit Ups 20 Push Ups 20 Air Squats20 Double Unders (40 Singles)Dynamic WOD"Annie's On The Run" 50 Double Unders (150 Singles); 50 AbMat Sit Ups; 200 m Run 40 Double Unders (120...

7/12

7/12Warm Up 400 m Run / 500 m Row 25 Sit Ups 25 Push Ups 25 Air Squats 10 Hollow Rocks Shoulder Mobility Dynamic WOD 3 Rounds for Time 400 m Run 21 Burpees "Endurance WOD"3 Rounds for Time 1...

7/11

7/11Warm Up 400 m Run / 500 m Row 25 Sit Ups 25 Push Ups 25 Air Squats 10 Lunges 5 Inchworm w/ Push Up Dynamic WOD "Jackie"1000 m Row 50 Thrusters (45)30 Pull Ups Endurance WOD 30 Min AMRAP  10...

7/6

7/6Warm Up 400 m Run / 500 m Row 20 Push Ups 20 Sit Ups 20 Air Squats 5 Snatches (Light & Build) 5 Clean & Jerks (Light & Build) Weight Lift Wednesday EMOM x 8 2 Squat Snatches (75%)Rest 4:00 EMOM x 8 2...
WORKOUT OF THE DAY