WOD 7/28/17

Strength: Every Other Minute for 7 Rounds 1 Snatch + 1 Hang Snatch + 1 OHS Met-Con: 4 Rounds 20/15 Calories on Airdyne 20 Dumbbell Snatch (50/35#)

WOD 7/27/17

Strength: 1 Rep Max Bench Press Met-Con: 4 Rounds 5-4-3-2-1 Deadlifts (225/155#) Burpees over the Bar Rest 2:00

WOD 7/26/17

Strength: Deadlift 8×3 @80% of last week Met-Con: 5 Rounds 5 Bar Muscle-Ups 20 Wall-Balls (20/14#)

WOD 7/25/17

Strength: Power Clean & Push Jerk 5×5 @75%+ drip and reset each rep Met-Con: 3 Rounds 10 Cleans (135/95#) 15 Sit-Ups 20 Dips 15 Sit-Ups 10 Cleans Rest 2:00

WOD 7/24/17

Strength: Pause Front Squat 5×2 w/ :05 Pause Met-Con: 25 Overhead Squats (95/65#) 100 Double-Unders 20 Overhead Squats 75 Double-Unders 15 Overhead Squats 50 Double-Unders 10 Overhead Squats 25 Double-Unders 5 Overhead Squats

WOD 7/21/17

Strength: 7×1 Power Snatch @90%+ Met-Con: 8 Rounds 15/9 Calories on Airdyne Rest 1:00

WOD 7/20/17

Strength: A) Bench Press 5×5 (try and finish heavier than last week) B) 40 Strict Pull-Ups Met-Con: 30-20-10 Hang Power Cleans (115/75#) Burpees over the Bar

WOD 7/19/17

Strength: Deadlift 5×4 Do the same weights you did for 3 reps last week Met-Con: 3 Rounds 20 Pistols 20 Shoulder to Overhead (95/65#) 20 Box Jump Overs (24/20″) Rest 2:00

WOD 7/18/17

Strength: Every Other Minute for 12:00 3 Clean & Jerks @70%+ Met-Con: Row 60/50 Calories The 3 Rounds of 10 Overhead Squats (115/75#) 15 Pull-Ups

WOD 7/17/17

Strength: 5×2 Pause Front Squats  (Finish heavier than last week) Met-Con: 2x Run 1 Mile Rest 4:00 between runs