Monday 7/23

Bring a Friend Day Tuesday and Wednesday!
Sumo Deadlift 7×3
Glute Ham Raise 7 x 15

Between sets of deadlifts

*use a band and a partner*

8 Minute AMRAP

2-4-6-8-10-12…

Single-arm OH Lunge (50/35)

Wall-balls (30/20 slam ball)

Friday 7/20

For time

400m Run

21 Power Cleans (115/80)

12 Bar Muscle-ups

Rest 5 Minutes

400m Run

30 Dumbbell Snatches (50/35)

20 Toes to bar

Burpee Buy-out

One minute after completing WOD

50 Burpees for time

Wednesday 7/18

Wendler Bench Press 3×5

Bench Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%

*Last set is max effort*

Accessory Work

75 Banded Push-ups

100 Tricep Push-downs

8 Minute AMRAP

10 Push Press (95/65)

20 Russian Kettlebell Swings (70/55) (unbroken)