Day

July 13, 2015

Workout of the Day: Group Warm Up: Row 400 M 16 Barbell On Back Box Step Ups 16 Front Rack Lunge Steps 12 Sit Ups...

Main Event: Close grip paused, vs chains: max 3 80% x amap x 2 Accessories: Dumbbell floor press x a lot x a lot Pull...

Warm Up: Medball Warm Up Skill: Pull Ups Workout: 2 rounds: 1 min at each station of: Row Weighted Lunge Step Push Press Sit Ups...

Warm Up: Medball Warm Up Skill: Split Jerk Warm Up: EMOM for 10 Mins: 12 Split Jerks (odd) 12 Push Ups (even) Skill: Mobility

Warm Up: Row 500m 50 Jump Rope 15 Push Ups 15 Kip Swings 15 Hollow Rocks Skill: Review for WOD Workout: “Filthy 25” 25 KB...

Warm Up: 1 Min on 15 seconds off of: Squats Push Ups Lateral Hops Plank Skill: Hang Power Clean Workout: 9 Min AMRAP of: 7...

Warm up: Mixed Tabata Skill work: Rope climbs WOD: AMRAP in a given amount of time of 5 Push ups 5 yd Seated sled pull...