WOD

7 / 10 / 24 amrap 20 partners rotate full rounds 10 overhead squats 95 / 65 10 KBS 53 / 35 10 box jumps 24 / 20

7 / 9 / 24 A. 3 waves of barbell bench press 5 – 3 – 1 B. Amrap 8 1 – 2 – 3 – 4 – 5 – etc shuttle run 25 out and back burpee pull up

7 / 8 / 24 3 rounds10 clean and jerks 135 / 95run 400mstraight into3 rounds5 clean and jerks 185 / 125250m run

7 / 5 / 24 a. back squat 5-4-3-2- building b. 5 x 3 across c. amrap 9 10 cal machine 10 toes to bar

4th of July amrap 30 400m run – together before each round 20 – 40 – 60 – 80 – etc – share reps db snatch 50 / 35 box jumps 24 / 20 strict push ups

7/3/24 7 rounds for time 21 cal machine 15 wall balls 20 / 14 9 burpees

July 2 , 2024 a. deadlift 5 – 4 – 3 – 2 building b. 5 x 3 dead stop deadlift same weight across c. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest

7 / 1 / 24 10 rounds each , rest 1 : 1 200m row 4 push jerk 185 / 125

6 / 28 / 24 10 rounds 4 / 3 strict pull ups 7 deadlifts 185 / 125 5 single arm DB push press 50 / 35 5 single arm DB push press 50 / 35

6 / 27 / 24 A. double overhead KB lunge 2 sets for 10 steps B. double front rack lunge 3 sets 10 reps c. bulgarian split squats with DBs 4 sets of 6 each leg D. relay race style – 4 rounds for time 18 min cap 100m run each 15 / 12 cal