August 2 WOD

AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 40 TTB 30 C2B 30 Burpees 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups

August 1 WOD

15 min to est 1rm bench press 15 min to est 1rm Back squat EMOM for 5 min 3 back squats @ % of max Aftermath 1000 m row

July 31 WOD

Buy in 400 m run 3 Rounds 10 Power cleans 12 over the bar burpees 200 m run 3 Rounds 10 Power snatches 12 Over the bar burpees Buy out 400 m run

July 30 WOD

12 min to est 1rm Strict shoulder press 5 Rounds 10 Kneeling squat jumps 15 sit ups w/lbs over head (tap ground in down position) 2 Rope climb

July 29 WOD

3 Min caps 100 sit ups If you dont finish under the cap time you owe 30 burpees. 5 Rounds 6 pull ups 5 C2B 6 T2B /4 bar mu 10 Deadlifts

July 28 WOD

15 min to est 1rm Power clean Bench mark “Grace” 30 clean and jerks Aftermath 3 rounds 400 m run

July 26 WOD

50 sit ups 50 push ups 400 m run 100 squats 400 m run 50 push ups 50 sit ups

July 25 WOD

5 Rounds 1 min max effort power snatches 1 min max effort box jumps 100 m sprint Rest 2 min rest which starts as soon as you take off for the run

July 24 WOD

3 min cap 100 sit ups *if you dont finish in time you owe 30 burpees 5 Rounds 30 sec hollow rock 10 floor bench press 10 tire flips