WOD

8 / 7 / 24 8 x 2 min amrap – rest 2 min 250m run Odd : max cal machine Even : max burpees

8 / 6 / 24 20 min amrap 10 deadlifts 155 / 105 10 box jumps 24 / 20 10 ring dips

8 / 5 / 24 A. 10 x 3 back squats build for 5 sets to 85% back off to 70% and do 5 sets across B. amrap 9 1000m row max reps 14 #

8 / 2 / 24 3 rounds 400m run 15 thrusters 95 / 65 12 burpees over the bar

8 / 1 / 24 20 min armap odd – row 15 / 12 cals even – 5 heavy deadlifts

7 / 31/ 24 10 rounds each , rotate full rounds 10 / 8 cal bike 25 double unders 1 legless rope climb

7 / 30 / 24 A. 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. partner amrap 10 rotate full rounds 8 HSPU ( 1 try – 1 set ) – scale with 95 / 65 push press 8 box jump over 24 / 20

7 / 29 / 24 AMRAP 20 100m run 2 power cleans 165 / 115 5 wall balls Add 2 cleans and 5 wall balls each round , 100m stays the same.

7 / 26 / 24 For time 500m run 40 wall balls 20 / 14 30 medball situps 20 power cleans 135 / 95 100m medball run 20 power cleans 135 / 95 30 medball situps 40 wall balls 20 / 14 500m run

7 / 24 / 24 6 rounds 1 min cal row 1 min burpees 1 min double unders 1 min rest score total reps