Monday, August 10, 2020.

I.  10 MIN of HS & pull up drills/practice

EMOM x 3
MIN 1: 110-15 x beat swings
MIN 2: 5 x pull-ups anyway
MIN 3: HS variation [kickup & wall into walll/freestanding…etc]

II.Catch & Release”

On the 4:00 x 4 Rounds:
50′ Dbl DB Fr Rack WL
15/12 Calorie Row/
12  DB push press
9 DL

Tuesday, August 11, 2020.

I. 4 sets 15 sec Hollow Hold / 4 sets 20 sec superman 

II. 4 sets: EMOM 2 MIN

5 x BS +  5 box jumps

III. Complete 3rounds/1 min rest

7 x BOB
7 x Hang power snatch
35 x DU

Stretching post wod

Thursday, August 13, 2020.

I.  30 min OPEN GYM – SKILL LEVEL TESTING

II. Cardio + Core

20 CAL Bike/400m run
20 Strict Toes to Bar + Over
15 CAL Bike/200m run
35 sit ups
10 CAL Bike/100m run
50 ft wt bear crawl