WOD

7 /24/24 20 min amrap 4 strict pull ups 6 DB bench 70 / 50 8 box jumps 24 / 20

7 /23/24 A. Front Squat 5 – 5 – 3 – 3 – 3 -2 – 2- 2- 2 B. Partner amrap 10 one person runs 100m one person does 10m handstand walk then switch scale handstand walk with 20 sec hold on wall or hold 45 BAR OVERHEAD

7 /22/24 For time 60 / 50 cal machine – buy in 10 – 1 power snatch 95 / 65 toes to bar 60 / 50 cal machine – cash out

7 / 19 / 24 4 rounds for time 10 toes to bar 20 push ups 30 air squats 400m run

7 / 18 / 24 A. Power clean 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2- 2 B. AMRAP 7 1- 2 – 3 – 4 – 5 – etc take 60% of todays power clean burpee over the bar

7 / 17 / 24 21 – 15 – 9 Thrusters 95 / 65 Pull ups

7 / 16 / 24 A. Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6- 8 – 10 B. Partner amrap 10 Partner 1 : 100m farmer carry Partner 2 : 50 double unders then switch – both athletes work same time.

7 / 15 / 24 AMRAP 20 8 / 6 ring dips 12 single DB above shoulder Box Step up 24 / 20 16 cal machine

7 / 12 / 24 A. Back Squat 10 – 8 – 6 – 4 – 2- 1- 2- 4 – 6 – 8 – 10 B. Amrap 8 8 Db Snatch right arm 8 OH Lunge DB Right arm 8 Db Snatch left arm 8 OH Lunge DB left arm 50 / 35

7 / 11 / 24 7 rounds run 100m 15 / 12 cal machine 5 bar muscle ups