WOD:
For Time:
12-9-6-3
Ring MU
DL (185/275)

WOD:
2 Rounds for Max Reps: 2:30 Work, :30 Transition/Rest
Thrusters (65/95)
Ab Mat Situps
Rope Climbs
Box Jumps (20/24")

STRENGTH:
Front Squat: 6-5-4-3-2-1

WOD:
For Time:
2:00 Max Assault Bike Cals
300m Run

WOD:
7 RFT:
7 Snatch (Rx: 65/95, Comp: 95/135)
7 Strict Pullups
7 HSPU

STRENGTH:
8 min DB Complex EMOM:
1 DB Snatch R
1 DB Thruster R
1 DB Snatch L
1 DB Thruster L

WOD:
5 RFT:
300m Run
16 Double DB Box Step Overs (20/24', 35/50#)

STRENGTH:
3-3-3-3 Re-Grip Deadlift

WOD:
10 Min AMRAP:
10 Deadlift (135/205)
7 C2B
7 T2B

WOD:
For Time: Working in intervals: 3:00 of work, 1:00 of rest.
15 Burpee Box Jump Overs (20/24)
45 Thrusters (35/45)
15 Burpee Box Jump Overs (20/24)
60 Wall Balls (14/20, 9/10')
15 Burpee Box Jump Overs (20/24)
75 Air Squats

WOD:
On 8 min clock:
3:30 Row Buy-in
In remaining time:
Max Rep Double DB Devils Press (35/50)

Post WOD Pump:
For Quality:
15-10-5
Recline Pulls
Strict T2B

OSTRENGTH:
12 min: 1 Squat Clean & 2 Jerks

WOD:
For Time:
21 Front Squats (Rx: 95/135, Comp: 115/175)
15 RMU
9 S2OH (Rx: 95/135, Comp: 115/175)

STRENGTH:
5-4-3-2-1-1-1 tng' Squat or Power Cleans

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B

WOD:
14 min AMRAP:
7 HSPU
14 SA DB Hang Snatch (35/53)
50 DU

Post WOD:
Hip Halo

STRENGTH:
8 min EMOM:
1 Squat Snatch
1 OHS

WOD:
5 RFT:
5 Bar Facing Over Burpee
7 Squat Snatch (Rx: 65/95, Comp: 85/125)
9 OHS (Rx: 65/95, Comp: 85/125)

KIDS CAMP BEGINS!
New Open Gym Schedule Begins for 7/9 - 8/24

WOD:
For Time:
100 KB Swings (35/53)
100 Ab Mat Situps
100 KB Sumo DL(35/53)
800m on Rower/Ski Erg/Run or 1800m on Assault Bike

WOD:
For Time:
25 Pullups
500m Run
100 WB (14/20, 9/10')
50 Box Jumps (20/24)
25 Pullups

STRENGTH:
10 min EMOM: Single Arm DB Complex:
3 Snatch Right Arm
3 Thrusters Right Arm
3 Snatch Left Arm
3 Thrusters Left Arm

WOD:
10 min AMRAP:
25’ Right Arm OH DB Walking Lunge Steps (35/50)
25' Left Arm DB OH Walking Lunge Steps (35/50)
10 Strict Pull Ups