Monday- August 25

Part 1 Deadlift 10-10-10 *Run 400 M immediately after each set *3-5 minutes between sets Part 2 12-9-6-3 Front Squats (165/105) *Row 250 M between rounds (only 3 rounds of rowing) *Bar begins on ground *Workout ends after set of 3...

Saturday 8-23

Run 400 M 30 Hang Power Snatch 75/55 30 HR Push Ups 30 Pull Ups 30 Push Press Run 400 M 20 Hang Power Snatch 20 HR Push Ups 20 Pull Ups 20 Push Press Run 400 M 10 Hang Power Snatch 10 HR Push Ups 10 Pull Ups 10 Push...

Thursday – August 21

Part 1: 10-10-10 Deadlift *This is NOT for max load.  This is a warm up for the next part of the WOD.  The final set should be heavier than the weight you use for “Diane”.  Use this to practice stringing together 10 reps at a time.  You...

Wednesday – August 20

  Part 1: 4 Rounds Run 200 M @75% Run 200 M @50%    Part 2: 12 Minute AMRAP 5 Toes to Bar 10 Box Jumps 15 Sit Ups *If your shoulders are sore/fatigued, you can do MB Leg Raises instead....