TUESDAY 22 July

 

W/U -
4 Rounds
:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat 4 Rounds
1:00 Rest
4 Rounds
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
1:00 Rest
Push Up: 3 every :15 for 16 Intervals
1:00 Rest
2 Box Jump (Step Down) every :15 for 16 Intervals

WOD -
Complete as many rounds as possible in 15 mins of:
3 Power Cleans, 185/120 lbs
6 Front Squats, 185/120 lbs
9 Burpees

Competitor -
Row 10 km
Perform at 60% effort

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MONDAY 21 July

W/U - 
10min of Turkish Get-ups

WOD -
For time
Run, 400 m
50 Burpees
40 Chest-to-bar Pull-ups
30 Thrusters, 115/75 lbs
20 Toes-to-bars
10 Deadlifts, 315/205 lbs

COMPETITORS -
6 x 800m w/ 3 min rest. (try to make it to the track for this this)

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