Sunday July 30th, 2017

STRENGTH

Heavy Bench Press
Athletes will spend 15 minutes working on sets of 7 bench press. Weight should not exceed a moderate effort, and athletes should not do more than 6 sets.

WOD

4 Rounds for Quality
8 Banded Strict Pull Ups
12 BB Front Rack Lunge
:60 Front Rack Hold

Wednesday July 26th, 2017

STRENGTH

Double Arm Farmer Carry + KB Swings
Athletes will perform 4 rounds of heavy
200 m farmer carry + 10 American KB swings (16/12) 3 rounds

WOD

16 minute EMOM
0-2 minutes 15 calorie row
2-4 minutes 10 power cleans (95/75)