Monday, July 16th, 2018 WOD

JuJu Strength Squat Clean Heavy In 6 Minutes: find heavy Squat Clean for OTM work *Rest 2 Minutes* On The Minute for 4mins (with Squat Clean weight from part I) 1 Hang Squat Clean + 1 Squat Clean WOD “Helen” 3 Rounds For

Sunday, July 15th, 2018 WOD

WOD Tabata Times Complete 2 rounds Complete 4 Rds of tabata for each movement I) Jumping Split Squats *rest 2 mins II) Burpees (40/25) *rest 2 mins III) KB Sumo DL High Pull (53/35) *rest 2 mins - Score for each movement is the

Saturday, July 14th, 2018 WOD

WOD In teams of 3 complete the following for time: 100 Cals Row switching every 20 Cals – While Partners Holds the bottom of a Squat 100 Ring Rows – Partners must hang from Pullup Bar 100 Wall Balls - Partners must be holding on to 1 DB

Friday, July 13th, 2018 WOD

Drill, Drill, Drill... Skill: EMOTM for 14 minutes Min 1: Kipping Hip to Bar/Rings Min 2: Bar or Ring MU turnover Min 3: Rest WOD "Nerdjacking" Complete for Time 50 Kettlebell Swings (53/35) 25 Deadlifts (225/135) 12 HSPU 6/3 Bar


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