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WOD 8 . 13 . 19 A. Push Press – Build to a heavy 3 rep B. Pushing Up Daisies Row 1000m 50 Push Press 95 / 65 30 Toes to bar

WOD 8 . 12 . 19 5 Rounds Run 250m 2 Rope Climbs 10 Deadlifts 225 / 155

8.9.19 15-12-9-6-3 Front squat 155/105 Hspu Burpees over bar

8.8.19 A. 4 rounds on the minute x 4 reps power clean Rest 1 min 4 rounds on the minute x 3 reps power clean Rest 1 min 4 rounds on the minute x 2 reps power clean Rest 1 min 4 rounds on the minute x 1 reps power clean B. 12 min abs

8.7.19 5 x 3 min amraps 15 / 12 cal bike or 21/18 calorie row 20 dumbbell snatch 50/35 Max wall balls Rest 3 min

8.6.19 Every 2 min 10 sets of 2 rep back squats building to heavy 2 rep Cash out Run 400m 40 burpee box jump overs 24/20 Run 250m

Wod 8.5.19 “ the standard “ For time 30 clean and jerks ( grace ) 135/95 30 ctb pull ups 30 snatches ( Isabel ) 135/95 Use same barbell for both snatch and clean and jerk , most athletes that will scale the snatch load , which is ok , and use the same load

WOD 8 . 2 . 19 Rounds 4 Rounds 250m Run 10 Snatch 115 / 75 50 Double unders 10 Push Press 115 / 75 20 min cap

WOD 8 . 1 . 19 5 Rounds for max reps Body Weight / 75% body weight : Bench Press Superset with Max reps pull ups Rest as needed between sets. Score total for each

7 . 31 . 19 AMRAP 16 4 Power Clean 155 / 115 8 Toes to bar 12 Wall Ball