 Thursday, June 29
Skill - Max Height Box Jumps WOD - Heavy Helen (3RFT) Rx 400m run 21 KBS 70/53 12 Strict Pull-ups L2 400m run 21 KBS 53/35 12 Pull-ups L1 400m run 21 KBS 35/18 12 Banded Strict Pull-ups
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 riday, June 23
SKILL/ STRENGTH - 20 Min GOAT work or lift of your choice Partner WOD - 25 Min AmRap 2 Rope Climbs 20 Tire Flips 30 Cal Assault 40 Burpee 50 DU ***Split Reps Evenly Thursday, June 22
Skill - Ring MU, progressions WOD - 5RFT Rx 10 DL 225/155 20 WB 20/16 L2 10 DL 185/105 20 WB 16/12 L1 10 DL 135/55 20 WB 14/10  Monday, June 19Strength - OHS
10 Minutes to work up to heavy triple (no rack) WOD - (15 Min AmRap) 400m run 10 Clusters 95/65 10 GHDSU  Friday, June 16
Strength - Squat Clean (15 Min to establish new 1RM) Partner WOD - 13 Min AmRap Rx 13 Cal Assault 13 KBS 53/35 13 Cal Row 13 Air squat ***both finish each movement / reps before moving to next ***one partner works at a time  Thursday, June 15
Strength - Bench Press (20 Min to establish new 1 RM) WOD - 4RFT 5 HSPU 10 Deadlift 275/155 50 DU L2 5 HSPU (1 Mat) 10 Deadlift 225/105 25 DU L1 5 Modified HSPU 10 Deadlift (AHAP) 100 Single Unders  Tuesday, June 13
Strength - Press (20 Min to establish new 1 RM) WOD - Baby Fran For Time 15.9.6 Thruster 95/65 Pull-up |
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